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


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


4×100 free with fins

#1 first 25 fast

#2 middle 50 fast

#3 last 50 fast



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Working Our Underwaters with Tempo Trainers

Mike Cook, Mason Makos

4 rounds odd rounds fly even rounds back. Fast fish kicks underwater get up when you decelerate into fast stroke.  Stay with the beep and feel the difference. Fly no breath first stroke. Can not past 15 meter with fins

4x8x25 @35 fins

1st round TT@0.7. 2nd round TT@0.6. 3rd round TT@0.5. 4th round TT @0.4


20×50 @50. Odds fly to back evens back with fins


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Back or Breast + IM Finisher

Coach Mike Cook, Mason Makos

For the backstrokes and breast strokers with IM to finish the day off

Our warm up has included these 20 underwater dolphins for the last three weeks. With the goal being 12.5 on odds and 10 meters on evens. Last 4 are always to 15 meter mark. Kids really feel it is improving their turns

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14 & Un Workout to Prep For BIG IM Saturday

Mike Cook, Makos Swimming

Warm up

200 mixer x25

200 kick


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



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


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


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

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

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.

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

IM Ready with Coach Mike Cook

Coach Mike Cook
Mason Makos

We are 2 weeks out from our IMX meet and so we did this set with our senior prep group(11-14)

4×200 IM/free @2:45
4×100 IM FAST@1:40
4×50 fly/back @1:00

3×200 IM/free@2:45
3×100 IM FAST @1:30
3×50 back /breast @50

2×200 IM/free@2:45
2×100 IM FAST@1:20
2×50 breast/free@1:00

1×200 IM/free@2:45
1×100 IM FAST @1:15
1×50 free all out

1×400 IM ( get out and dive at each wall how tight can you make those streamlines)

All 200 IM are distance for stroke on IM portion.  All free is fast