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

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