Tag: Johnson

Long Course Tune-Up with Greg Johnson

Posted on by rdwoodruff

Greg Johnson, Head Age Group Coach, Greater Pensacola Aquatic Club

We did this one with our Senior groups combined with our top age group training squad. This was our first long course practice since winter training. I just wanted them to get their feel back for the long pool. They were pretty gassed after it.

WU: 1 X 500 (EV. 4TH 25= SCULL)

        10 X 50 PULL (3=FREE + 2= BK) @ 1’00

10 x 100 (50 FLY D/S + 50 FREE DPS) @ 1’35

8 X 50 FLY KICK DESC 1-4 @ 1’00

10 X 100 (50 BK D/S + 50 FREE BUILD) @ 1’35

8 X 50 BK KICK DESC. 1-4 @ 1’00

10 X 100 (50 BR D/S + 50 FREE FAST!)@ 1’45

8 X 50 BR KICK DESC. 1-4 @ 1’05

Breaststroke Workout with Coach Greg Johnson

Posted on by rdwoodruff

Gregory A. Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club

2 rounds (1 min rest b/w rounds):
             4 x { 1 x 100 breast-hold stroke count @ 1:40 (Descend 1-4 by round)
                   { 3 x 50 free fast +overkick @ :40
The set was deceptively hard for the swimmers. Most took off on the first round counting strokes and feeling good, only to be taxed by the 50s. We were not very successful on the descend on round two. They got back on it on round 3 and four. If we do this again, I might set some more specific times to hit on the 100s, but I was more focused on a good stroke count that wouldn’t fade under fatigue. 

Active Rest set for Age Groupers

Posted on by rdwoodruff

Greg Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club

Here is a little active rest freestyle set that I did with my advanced age groupers (BB-AAAA). I was surprised that they were MUCH faster at the end than at the beginning. We took a minute rest between each set of distances

Active Rest Freestyle

2 x { 1 x 250 smooth @ 3:30}      { 1 x 300 RACE ! @ 3:30} 

4 x { 1 x 150 smooth @ 2:20}      { 1 x 200 RACE ! @ 2:20}

6 x { 1 x 50 smooth @ 1:10}      { 1 x 100 RACE! @ 1:10}

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