Tony Carroll | 2017-May-24


Set Details

Coach Name: Tony Carroll

Coach Position: Senior Coach

Club/School: Lakeside Seahawks Swim Team, KY

Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist! - Senior National Qualifier

Workout Focus: Freestyle – associating training speed to racing – maintaining efficiency as they get tired. 2 hours / LCM

Athletes/Group Notes: Ages: 12-14 / State and Sectional Qualifiers

Workout Notes: Make it happen today!!! You have to train fast to race fast!!


Set 1

 #1 8 x 25 @ :40
Body line kick with a snorkel, working on staying balanced in the water400 swim @ 7:00
Do a good start off the blocks every time you’re in the deep end10 x 50 Kick @ 1:10 – 1:05 – 1:00 – :55 – :50

6 x 150 @ 3:00
15m underwater / 20m scull / 15m sprint w/over-kick and no breath

8 x 50 @ 1:00
Variable speed

Notes  warmup
Objective

Set 2

 #2 1 x 100 @ 2:00            Critical Speed (200 time divided by 2, plus 4-7 seconds)
1 x 50 @ 1:00              200 Pace
8 x 25 @ :30                Odd: Sprint (15m underwater / 10m swim) Even: Build to perfect finish
300 @ 6:00                 Long and Strong
***************************************
2 x 100 @ 2:00            Critical Speed
2 x 50 @ 1:00              200 Pace
6 x 25 @ :30                Odd: Sprint (15m underwater / 10m swim) Even: Build to perfect finish
300 @ 6:00                 Long & Strong
***************************************
3 x 100 @ 2:00            Critical Speed
3 x 50 @ 1:00              200 Pace
4 x 25 @ :30                Odd: Sprint (15m underwater / 10m swim) Even: Build to perfect finish
300 @ 6:00                 Long & Strong
***************************************
4 x 100 @ 2:00            Critical Speed
4 x 50 @ 1:00              200 Pace
2 x 25 @ :30                Odd: Sprint (15m underwater / 10m swim) Even: Build to perfect finish
300 @ 6:00                 Long & Strong
Notes 10 x 100 critical speed, 10 x 50 200 pace, 10 x 25 sprint, 10 x 25 build
Make sure you know your critical speed and 200 pace times!Count your kicks to 15m on the 25’s!
Objective

Set 3

 #3 200 EZ
Notes  warmdown
Objective


Thanks, Coach Carroll!

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