
TAGS 1 Aerobic Workout by: Florian Rudolph
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!!!