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 8 x 50 @ 1:00 |
| 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!
To see the full library of the ASCA Weekly Workouts, login to your membership account at www.swimmingcoach.org.
