Brad Herndon
Head Coach
GCY Makos
GCY Makos National Team 1/3/2018
Warm-Up (24 min, 1500):
500-400- 300-200- 100
Swim – Kick w/ Fins – FR Pull – IM – Drill w/ snorkel
Pre-Set (22 min, 1200):
8 x 50 Free Kick Only @:55 (Board)
:40 sec transition
8 x 50 FR Pull Only @:50 (Buoy, paddles, snorkel)
:20 sec transition
8 x 50 FR Swim Only @:45 (Continuous Boil Kick)
Main Set 1 (44 min, 2400):
Underwater focus, pop up “between the 15m marks” every length!
4x
3 x 50’s Kick @ 1:00 (no board, max out underwaters)
First – Fly/Back on back, Second – Back/Breast on back, Third- Breast/free
on stomach (MAX underwaters on fly, back, and free kicks)
3 x 50’s Swim @ :55
First – Fly/Back, Second – Back/Breast, Third – Breast/Free
Execute turns efficiently , max underwaters
3 x 100 IM’s @ 1:45
All 3 = Max Underwaters Descend, 3 rd is all out still with max underwaters!
Main Set 2 (18 min, 1200):
8 x 150’s @ 2:15 with fins
1-4 Freestyle w/ paddles and short fins, DESCEND!
5-8 Back, long fins, no paddles, focus is on underwaters popping up between
the yellow, still descend time! ALWAYS max out last 25 underwater effort!
Cool Down (2 min, 100):
EZ choice 100 minimum
TOTAL = 6500
The Swimming Wizard 