Workout Wednesday

Every Wednesday, ASCA publishes a workout on our website — past contributors have included Coaches Bill Rose, Dick Shoulberg, Gregg Troy and others.  This week’s workout is from Coach John Collins, of Badger Swim Club, NY.

Workout Wednesday for 3/24/11″

From Coach John Collins

The group is high school aged, middle distance oriented, about 20 to 30 in number….amongst the group are 8 boys = between 4.26 -4.38  and 5 girls =between 4.52 and 5.00…
The workout is a post championship effort aimed at starting the long course season…emphasis on decent
yardage, breathe control, and fast kicking…800 swim, wrong side only breathing….16×50 on 45, alt by 50= single stroke R, single stroke L, 3R 3L, double arm back= 4X…….then 4X= 400 crawl pull (prefer strap and pull buoy), breathing every 5th stroke on 6 min, followed by a max effort 100 crawl k (w/board, no z) on 2 mins…….the key was to keep the 5 breathing pattern faithfully throughout, and to blast the kick…..best kids av @ 4.00 on pulls (boys)   girls slower….kicking generally @1.15 (poor kicking team) then 3×200= double arm back, dolphin k on back, back swim…10 seconds…….4X= 400 IM pull on 5-6 mins, followed by 100 k max effort fly or breast, on 2 mins…….finished the workout with a T1650 from dive   boys had to break 17:15…girls 18.15  or else had to do over…..most made it……

If you have a workout that shows your personal creativity and passion for getting the most out of your athletes, send it our way (mpittman@swimmingcoach.org).  Maybe next week you’ll be the featured author of “Workout Wednesday.”

About SwimmingCoach

The American Swimming Coaches Association (ASCA) is the only organization that brings together swimming professionals, across all specialties, to collaborate and inspire one another. Through relevant information, comprehensive training, and targeted networking, ASCA helps those in the aquatics industry deepen their expertise, elevate their careers, and ultimately, achieve better results. With our central theme of "leadership, education and certification," we provide a professional umbrella for synthesizing ideas and information from throughout the swimming community into a coherent direction for action.

Posted on March 24, 2011, in Badger Swim Club, Bill Rose, coach, coaches, Dick Shoulberg, Gregg Troy, high school swimming, John Collins, kicking sets, Physical exercise, Pull buoy, Sport, swim coach, swim coaches, swim workouts, swimming, Swimming and Diving, training, Training, workout wednesday, workouts and tagged . Bookmark the permalink. Leave a comment.

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