Age Group Speed with Coach Gordon Brown

Coach Gordon Brown, Head Age Group Coach, Regional YMCA of Western Connecticut

This is another one for my 10-13 year-old swimmers that go 6-days a week for 1-hour & 45-minutes. I included a description of what we talked about prior to each set.

See the FULL WORKOUT IN PDF FORM HERE.

CTAG 100119 workout for Swimming Wizard

See the FULL WORKOUT IN PDF FORM HERE.

Big focus on the first IM & UW FL kick set is replicating the feeling of a 200 IM with 25’s of race plan swims mixed with 25’s UW FL K. We talked about some of the key transitions in the IM before we began the set.

For example, we begin with a 25 UW simulating what they will do off their start and how they should focus on holding their rhythm in butterfly to finish the 50. When they get into backstroke, they need to establish their tempo and make sure they have a great wall leading into breaststroke. This is why we started with BK swim into UW kick. We talked about breaststroke being the make or break part of an IM. Having a strong build to the BR leg of the race really sets up a big finish in free. Starting with UW kick into BR sprint w/flutter kick allows them to really turn on the hand speed. Lastly, we finish with Free sprint establishing tempo right off the wall and finish with UW kick to ensure we have a great last wall. We did this all with fins.

They looked great and were putting down some good speed with the swims and improved their UW 25’s as the set went on.

We finished up the day with a Max VO2 set they will do about every 3 weeks. This was their first attempt at this set this season so they knew they were establishing their baseline times. Since we have a distance meet on Friday and a Long Axis Pentathlon on Saturday we wanted to focus on FR and BK. Everything in the set is all out effort and we mix in a kick distance that rotates by round. To keep it entertaining, I gave them some goal times that allowed them to earn “medals”. As the distance gets longer it is more difficult to earn Gold.

They really enjoyed the “medal” aspect of the set and were definitely going after it!

9-12 LCM Age Group Workout with Mason Makos

Elaina Jacobs, Mason Makos

This is for our Junior Gold long course swimmers. Combination of very young 9 year olds up to older 12 year olds so different intervals for them. 50 m long course.

Tennis balls is free swim, one in each hand, to work the catch and pull.

“Isolate” set on kick portion is on a board. Leg not being used flutters lightly next to working leg. Let’s them see which is their dominant side.

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Pre-Champs Set with Mason Makos

Coach Mike Cook, Mason Makos

11-14 year olds as they prepare for JO’s

Meet warm up (about 1500)

Pre set

4x

4×50 kick @1:00 (odds fast/easy)(evens easy fast)

4×25 Major @40 (focus streamline and underwater to 3 fast breakout strokes than easy)

Main set

4×200 free

#1 fast first 50

#2 fast middle 100

#3 fast last 50

#4 RACE

4×100 free with fins

#1 first 25 fast

#2 middle 50 fast

#3 last 50 fast

#4 RACE

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“Titanic” Kick Set for 10 and Unders

Max Cristofori, Head Age Group Coach, Swim Atlanta – Midway

10&U Set for [BB-AAAA 10&U’s]

WARM UP AND ENGAGEMENT

1 X 75 2:30

      [25 DOLPHIN DIVES, 25 SCULL, 25 BK/FR COMBO DRILL]

      1 X 25 FL SPRINT 1:00

      [OTB AND FINISH TO THE FEET]

      1 X 75 2:30

      [25 ROTISSERIE DOLPHIN KICK, 25 SL JUMP, 25 BR/FL COMBO DRILL]

      1 X 25 BK SPRINT 1:00

      [GUTTER START + FINISH TO THE FEET]

KICK SET – TITANIC KICK SET

      1 X 100 BK K IN SL 2:15

      [SHIP IS IN ORDER AND ON A LONG JOURNEY]

      2 X 50 BK K IN L POS 1:15

      [1 ARM UP IN THE ARM, OTHER BY THEIR HEAD, SHIP IS RUNNING INTO SOME CHOPPY WATER – URGENCY IS NEEDED IN KICKING]

      4 X 25 BK K IN SAILBOAT :50

      [BOTH ARMS IN STREAMLINE IN THE AIR, SHIP IS SINKING, KICK AS HARD AS POSSIBLE]

      2:00 PUT ON FINS – THE SHIP HAS SUNK

      4 X 25 FL K W SNORK IN SL :35

      [ON THE LIFEBOATS]

      2 X 50 FL K ON RHL/LHL 1:05

      [LOOKING FOR HELP IN BOTH DIRECTIONS]

      1 X 100 FL K ON BK 2:00

      [HELICOPTER SAVES THE DAY]

DRILL SET AND TEACHING POINTS

      [TEACHING TO GET THE PINKY THROUGH THE WATER]

      4 X 25 LONG ARM BK DRILL :45

      4 X 25 SAR/SAL BK :45

      4 X 25 3R3L BK :45

      4 X 25 6K SWITCH BK :40

      [PINKY CHOP!]

      1:00 REST EXPLAIN FLY DRILLS

      [TEACHING THE TIMING OF THE KICK WITH THE ARMS]

      4 X 25 HL BD BEO FLY K :45

      [HEAD LEAD, BODY DOLPHIN, BREATHE EVERY OTHER, 1-2-3-BREATHE ON THE UP KICK]

      4 X 25 POS 11 FLY K :45

      [ARMS IN AN 11 POSITION]

      4 X 25 RA/LA FLY :45

      [RIGHT ARM / LEFT ARM]

      4 X 25 333 FLY :40

      

SWIM SET AND PUT IT ALL TOGETHER

      2X

            6 X 25 FLY/FR :35

            [2+4+5 -> FR, 4 UW BDS THEN 5 CYCLES FLY INTO FREE, THINK OF THE TIMING OF THE KICK FOR THE 5 CYCLES OF FLY – PERFECT!]

            2 X 75 BK 1:30

            [50 STEADY KICK, THEN FOCUSING ON KICKING HARD IN THE LAST 25]

            3 X 50 FR/FLY 1:10

            [25/25 – 2ND 25 FLY TRYING TO WATCH KICKING MOTIONS AND HEAD POSITION]

            1 X 150 BK 3:00

            [NAIL EVERY FLIP TURN, 3-4 BD OFF EACH WALL!]

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Underwater Skills and Speed with 11-12s

Ryan Woodruff, Lynchburg YMCA

This is part of a practice I did recently with our top 11-12s. Our main focus was on underwater kicking. Our pool has a black line across the bottom approximately 9 yards from the wall.

For the 1:00 vertical kick and rotate, we were flutter kicking with our arms folded across our chest, performing a 90 degree rotation about every 5 seconds accompanied by my demonstration.

Texas 25 = push off and streamline underwater kick to the black line, flip, 4 underwater kicks, sprint back to the wall, turn, 4 underwater kicks and sprint to the opposite end. Texas 25 = 45 yards (everything is bigger in Texas).

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Champs Prep with Kyle Lippiatt of East Coast Aquatic Team

Kyle Lippiatt, East Coast Aquatic Team

Here’s a set I did with my Elite 9-12 year olds the other day. Dive bombs (streamline jumps) right into racing in and out of the walls. 4-5 sub kicks with two strokes no breathing at every wall. The 50 frees were on 1:00, and the 25s were all out on :45. 

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Awesome Age Group Workout with Coach Gordon Brown

Gordon Brown, YMCA of Western Connecticut

“Wanted to share what we did tonight with our 10-12 year-old age group qualifiers. Workout attached below. They did a great job and had some really fast swims at the end.”

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Age Group Breaststroke Set with Caradon Swim Club

Keith Haynes
Head Coach
Caradon Swim Club

Below is a Breaststroke set I ran this evening with my age group swimmers – although I think age group is different in the US, so 11 – 14 year olds. They said they really liked it and that it was easy! Outrageous.

I love doing descending work with this age group, as when it comes to a race situation they really understand the concept of applying more effort throughout a race to maintain speed even though they are getting tired. Just like when we do descending work in training!

Clearly I was too generous with the turnaround times, but I will get them back on Tuesday and Friday. So adjust turnaround times to suit your swimmers capabilities or where they are in their training programme…

1 x 100 as 50 F/S – 50 BK on 2.00

4 x 25 BR/S Descend 1 – 4 to sprint speed on 45

2 x 100 as 50 F/S – 50 BK on 2.00

4 x 50 BR/S Descend 1 – 4 to sprint speed on 1.30

3 x 100 as 50 F/S – 50 BK on 2.00

4 x 75 BR/S Descend 1 – 4 to sprint speed on 2.15

3 x 100 as 50 F/S – 50 BK on 2.00

4 x 50 BR/S Descend 1 – 4 to sprint speed on 1.30

2 x 100 as 50 F/S – 50 BK on 2.00

4 x 25 BR/S Descend 1 – 4 to sprint speed on 45

1 x 100 as 50 F/S – 50 BK on 2.00

Editor’s Note: This set was first published to the blog in June 2014.

Goal-based Quality Set for Age Groupers

Ryan Woodruff, Lynchburg YMCA

This a good set for a group of 14 & unders who have improved a bunch over the course of a season. The main idea: have them swim repeat 100s with the goal being to beat their best time from the before the start of the season. The purpose is to show them how far they have come and to build their confidence heading into the championship season.

? X 100 @ 2 minutes rest (at least)

Print out a list of your group’s best 100 times prior to the start of the season or after the first meet and post it to the wall. Each swim performed under that time counts as a point for the group. Give them a point total to shoot for as group (maybe a clever incentive too) and then watch them destroy it!

Important: Do this with a group that has already seen great improvements, or have them do only 100s of the strokes in which they have improved.

14 & Un Workout to Prep For BIG IM Saturday

Mike Cook, Makos Swimming

Warm up

200 mixer x25

200 kick

4x

3×50 free all out

Round 1@50 rest 30

Round 2 @45 rest 45

Round 3 @40 rest 60

Round 4@35

Pre set technique

12 x75 back 25 kick 25 shotgun 25 fast swim @1:15

REPEAT THE 50 set from above but with backstroke and fins fast tempo

200 easy kick

Main set

8×25 breast stroke (get stroke count) @35

5×50 breast with fins @50 stroke count -1

4×25 free all out coach send off 2 second apart

5×100 breast with fins @2:00 stroke count -2

6×25 free all out same as above

NO GLIDE IS ALLOWED IN BREAST STROKE TEMPO

WARM DOWN

The Broken Mile for Age Groupers with Coach Max Cristofori

Max Cristofori, Head Age Group Coach, SwimAtlanta Midway

Fun Main Set I did with an advanced group of 11-14 year olds (A-AAAA Level).

1x

11×25 Fr K, fins and board, fins off :20

10×25 Fr Drill, Catch up w/ board, board up :30

9×25 Fr Swim, Up and Outs :30

8×25 Fr Kick, Stream Line w/ Snork, snork off :30

7×25 Fr Drill, Pull buoy at ankles, buoy up :40

6×25 Fr Swim, 3-2-1 x2 breathers :40

5×25 Fr Kick, w/ fins and board :20

4×25 Fr Drill, 3/4 Catch Up :30

3×25 Fr Swim, BP5-7-9 by 25 :30

2×25 Fr Kick w/ buoy in hands :30

1×25 Fr Sw, Tarzan swim trying to keep buoy in front of you

Turn and Racing Technique Workout for Age Groupers

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)

Fun Kick Set for Age Groupers with Coach Mike Cook

Mike Cook
Mason Makos

We wanted to come up with a fun type kicking set with our 12 and unders to help them with that last 10 yards of their races

Warm up
12 x100
4 free @1:45
4xIM @1:40
4xfree @1:30

2x
4×50 free to back @50 with fast turn and 5 second underwater dolpins

KICK SET
40 x 12.5 @25
   1 minute rest
30 x 12.5 @20
   1 minute rest
20 x 12.5 @15
   1 minute rest
10 x 12.5 @13

All 30 swimmers left from middle of pool to both ends. We had 5 lanes.   We got some good kicking with high energy from the kids.  It provided a good change as I noticed they were dragging a little the other day

We than went into a big main set of 20×100’s

Racing With Coach Mike Cook and the Mason Makos

Mike Cook
Mason Makos

We had extra room today and so we decided to have the kids race a lot.  We wanted them to understand that even though they were tired they were still able to get up and race back to back.

WARM UP
24×25 free with snorkels@30 (focus on long stroke head steady)
24×25 back @30 (focus how far can you push the underwater, but you have to be up in 5 seconds)

Pre set
12×50 kick @1:00
12 x50 free pull@1:00 paddles
12×50 free to back @1:00 fast turns hold underwater for 5 seconds

Main set
1×50 free all out for time
10×50 free all out for time with fins ( must beat time fro first)
100 easy kick and get ready for one more 50
1×50 free for time with fins (fastest of day)

We had 24 8-12 year olds and all 8 lanes (3 heats of 8 with one heat swimming at a time. The next heat was responsible for getting the time and letting them know.  The kids had a good time and felt involved with each other.

Did you like this post? Check out Coach Cook’s IM Ready Set and his Broken Miles Set

Max Effort 100s with Coach David Laudati

David Laudati
Head Coach
Mandell JCC Sharks (MJCC-CT)

Max Effort 100’s

This was part of our main practice set I did this week for my 11/12’s. At first Glance they freaked but at the end practice they said “I liked this practice, challenging but good.”

100 Max Free (Training time +3) on 2:00
75 Kick (50 w/board 25 SKOB) on1:45 (Streamline Kick on Back)
25 Minimum breaths on 1:15
Repeat 8 times

For the breathing I Challenged them with 3 or less breaths on 1,4,6. 2 or less breaths on 3,5,7 and 1 or less breaths on 8

We set our training times every month based off our test set and meet results – normally 2 to 3 sec’s slower than best time.

My swimmers were hitting close to best times every 100 and really focused on doing less breathing then I had challenge them with

Freestyle Set for 11-12 Year-olds at SwimMAC

Max Cristofori
North Dolphin Division Lead/ North Dolphin 1 Lead Coach
SwimMAC Carolina

This set uses these drills (click for videos)
Arizona freeze drill
Thumper Kick
 

1x
      4×25 Paddle Push Fr K  snkl:45 (2 paddle up against the front of each wrist)
      2×25 Paddle Push alt 1-Arm w paddle snkl Fr K :45 (1 paddle up against the front of wrist)
      4×25 Arizona Freeze Drill 3 count snkl :40 
1x
      20×25 Free :25 Rainbow Focus 2+4/0+2 (4 underwater dolphins, 2 strokes without a breath on exit)
1-5 = Elbow Forward, Hands Pointed Down 
6-10 = Count S/L (strokes per length)
11-15 = S/L -1 per 25
16-20 = 2+5 (5 underwater kicks)
1x
      4×25 1-Arm Fr -full rotation  :40 
      2×25 3/4 Catch Up – Drive the Hips :40
      4×25 Overload Fr Drill :30 (paddle on right hand, fin on left foot. Slow arm stroke with non paddle hand and then quick pull through til paddle hand is set)
1x
      20×100 Free 1:30 Rainbow Focus 2+4/0+2 
1-5 = Drive the hips 
6-10 = Count S/L 
11-15 = S/L +1 per 25
16-20 = 2+5
1x
      2×25 Thumper Kick w/ snkrl :45
      4×25 12.5 Thumper/12.5 small little fast kicks :40
      4×50 Free K :50
1x
      20×50 Free :45 Rainbow Focus 2+4/0+2 
1-5 = power the kick 
6-10 = speed the kick 
11-15 = Max UW kickout on turn 
16-20 = streamline kick last 5 yards