Set Details

Coach Name: Florian Rudolph

Coach Position: Performance Group Assistant Coach

Club/School: Nitro Swim Team

Group Details: TAGS 1 is made up of 12-14 year old swimmers that are mostly “A” times and above. The TAGS cuts or age group champs cuts are generally “AA” or faster (depends on the race and age group).

WARM-UP:

5x:

• 50 — 25 Swim // 25 Kick @:50
• 50 — 25 Swim // 25 Drill @:45
• 50 — 25 Swim // 25 Underwater Kick @1:00

Workout Totals: (10:20) 600

 PRE-SET:

• 1000 — P – FR – 100 breathe3 // 50 breathe5 // 50 breathe7 @15:00

 Workout Totals: (15:00, 25:20) 1600

BLUE KICK/SWIM:

2x:

• 6×100 — Kick – Choice – BLUE @2:00
• 3×50 — Swim – Choice – BLUE @1:20

Workout Totals: (32:00, 57:20) 3100

 MAIN SET:

2x:

• 100 — Swim – FR @1:30
• 200 — Swim – FR @2:30
• 300 — Swim – FR @3:30
• 200 — Swim – FR @2:30
• 100 — Swim – FR @1:30
• 50 — Swim – IM @:50
• 100 — Swim – IM @1:50
• 200 — Swim – IM @2:50
• 100 — Swim – IM @1:50
• 50 — Swim – IM @:50

Workout Totals: (39:20, 96:40) 5900

Cool DOWN!!!

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