Mike Cook, Mason Makos
This is the workout we did for 12 and unders before the last qualifier heading into JO’s. A little bit of everything. Hope it helps -Coach Mike
WARM UP
12×75 (50 free/25 back) @1:20
All open turns emphasizing throwing our hips and legs into wall fast with good head position.
12×25 kick (25 easy choice/25 fast free)@35
Main set
12×35@1:15 (all choice) start at 10 meter. Execute perfect turn 4 fast strokes out of turn. Nothing good happens near the wall if we slow down
12×15 fast free no breath
(Alternate through these)
Kick set to emphasize short bursts at end of races with partners
Go to the 10 as a group. Now go to the 15. Now to the wall
Cycle through 12 times
Repeat the main cycle but with 4 main stroke and 2 free
Repeat kick cycle 6 times but go to the 15. Than go to wall. Last one the whole 25 fast
Main set 2 racing the 100. Do with fins
3x
2×100 free @2:00
1×25 easy kick on back
Strong first 25 and race that middle 50 and get home. Don’t be afraid of the race accept the challenge
4×25 from a dive walk around. One each stroke. All out with great finishes.No fins. (Backstroke big girl/boy finishes)
The Swimming Wizard 