Transcript FAVORITE CHALLENGES and DRILLS - Games

WINNING SPIRIT
RACING CAMPS
IN YOUR OWN POOL - SAMPLE FORMAT - CREATE YOUR OWN OFF MENU
FRIDAY
B Camp guidelines and activities
SR Race the Olympian-Fastfeet Descending
AG Turns Stroke and IM - Contests
Families “Be The Best You Can Be” slideshow
SATURDAY
SR Experiencing Training Categories
SR Breakfast Olympians Fly
AG Experiencing Training Categories
B Olympians Fly Patterns-Underwater
B Butterfly Skills Station Circuit
SR Visualization/Relaxation Test and Drills
AG Time Management - B Lunch B UW Video taping-Salmon Run
B 7 Starts - Breakouts - Exchanges Timed
B Olympians Back Patterns-Underwater
B Backstroke Skill Station Circuit
SR Boomer Balance Drills - Sculling
SR Teammanship/Values
•
-
SR Relating Training to Goals
Parents- College Scholarships/Recruiting
Q and A – What Coaches and Parents Want
Swimmers – Build Your Own Sundae Contest
SUNDAY
SR Beat the Clock Challenge Set
SR Aussie Analysis (Tempo/Pulse/Time)
B Games and Gimmicks
B Olympians Breaststroke-Pattern- U/W
B Breaststroke Skill Station Circuit
AG Handling Stress and Clock Reading
B Nutrition-Race Analysis
B Games and Gimmicks
B Lunch/Olympians Above Water
B U/W Video taping-Salmon Run
B Olympians Freestyle-Pattern U/W
B Freestyle Skill Station Circuit
SR Swim Faster Than You Can
SR Q and A “Moving to the Next Level”
Families Dinner “Everyone’s Important”
INDIANA SWIMMING AGE GROUP ALL-STAR CAMP
FRIDAY
5:20 Orientation – Animals Game
Workshop: Relating Training to 400 m goals - prediction,
pacing, converting SC/LC
6:20 Warm-Up – Coach Holly – 800 – 3 x BOB’s - 6 x 25
N/S-NB @ Rock Band/Race Horse- Proper use of the
clock using 9 or 4 to drop and lane etiquette
Test Set: Rocky Road teams 6 x 200 @ 5 relate to 400 m
Kick Steelers 20 x 50 @ 50 (MISS: rest one but addone)
Rock-Paper-Scissors – Relay Rundowns – Celebrations
SATURDAY
8:00 Workshop: Relating Training to 200 m goals prediction, pacing, converting SC/LC.
8:30 Warm-up Eric – 8 X 25 N/S @ Trivia Quiz (Clothing
Stores)
Test Set: Rocky Road tea ms - 5 x 100 @ 3 - relate to 200
m stroke
Kick Phelps 50’s on 45-50-55 or 60
400 m Whistle Pulls (drop pull-buoy and sprint 25m)
Streamlining – 5 streamlines – 15 m times – 6 second
Relay - Crazy Strokes (P w/different K) – Celebrations
10:30 Workshop: Race Analysis of American Record
How Olympians’ Train (see handout)
Visualization Skills Survey and 7 Drills for Success
4:00 Workshop: Relating Training to 100 m goals Teamanship
4:30 Warm-up Jennifer – 8 x 25 @ Rock Band/Race Horse
Test Set: Rocky Road – 6 x 50 @ 2 – relate to 100 m
Recovery – 4 x 100 using 4 sculls
Aussie Analysis – recording time, pulse, entries/50
Warm-Down – Over n’ Unders (3 x 3’s)
8:30 Workshop “Be The Best You Can Be”
SUNDAY
8:00 Workshop: Relating Training to 800 and 1,500 m goals
and American Records set
8:30 Warm-up Coach Brad – 6 x 25 @ Rock /Race Horse
Test Set: Race the American Record 3 rounds of 4 x 50 @1
and Pull 2 x 100 @ 2 Fastfeet Descending Set getting splits and 100 times.
Recovery – 4 x 50 @ 2 using 4 drills for best event
Beat the Clock
T-shirt relays – PERFECT Rock Paper Scissors - Celebrations
11:20 Workshop: Olympians Underwater w/ Dartfish
2:00 Warm-up - Coach Jeff - Ups n’ Downs – Texas - RI 25’s
Fastfeet Descending Distance 1500-800-400-200-100
Reese’s Pieces – 3 x 100 (10/25) @ A4
Skill set - Gear-Head Circuit on send-off -Timed Turns –15 m
NB/BO’s – Gators –
Camp Awards
WEEK
BEGINS
2
3
4
5
6
7
8
DEC
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
3-Sep
10-Sep
17-Sep
24-Sep
1-Oct
8-Oct
15-Oct
22-Oct
29-Oct
5-Nov
12-Nov
19-Nov
26-Nov
3-Dec
10-Dec
17-Dec
24-Dec
31-Dec
7-Jan
14-Jan
21-Jan
28-Jan
4-Feb
11-Feb
18-Feb
25-Feb
3-Mar
10-Mar
17-Mar
24-Mar
31-Mar
7-Apr
14-Apr
21-Apr
28-Apr
5-May
12-May
19-May
26-May
2-Jun
9-Jun
16-Jun
23-Jun
30-Jun
7-Jul
14-Jul
21-Jul
28-Jul
4-Aug
11-Aug
18-Aug
25-Aug
1-Sep
DATES
MICROCYCLE 1
NOV
OCT
SEPT
MONTHS
CALENDER
OF MEETS
DOMESTIC
INTERNAT
LOCATION
PERIODIZATION
TRAINING
PHASE
STRENGTH
ENDURANCE
SPEED
GENERAL
DRYLAND
TESTING DATES
1
VOLUME
2
3
4
5
6
7
8
9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53
120
110
100
90
80
70
60
50
40
30
20
10
MONITOR: AG-skill and aerobic SR-aerobic and anaerobic
YARDAGE GUIDELINE FOR A.G.
TIME GUIDELINES FOR A.G.
LEVELING SYSTEM
Jeff Roush
Same set, different lanes, different abilities, ALL finish together! Write one workout set and the kids adapt it
to their level as assigned by you. Change level if not making the send-off or swimming a different stroke.
TRAINING SET SYMBOLS
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
•
F = Free
d= Drag Suit
T= Long Tube
TO=Turn Over
= Ascend
= Descend
P = Pull
K = Kick
t = Scooter Tubes
b = Bands
ss = Straight Set
C = Control
R = Race
*= Hard Record Times
(B+3) = Best + 3 sec
(54) = Goal Average
Bk = broken (10/25)
B= Back
B= Breast
F=Fly
(B+3) = best + 3 sec)
(54) = desired pace
HR = heart rate
L25 = last 25
T 25 = Texas 25 (35 yds no breath)
RI 25 = Rhode Island 25 (15 yds no breath)
N/S = negative split
BU = build-up
100/3 = breathing every 3 TT = time trial
D = dive
Z = fins
NR = no rest
SO = send-off
sr = seconds rest
B = base
MR = minutes rest
CH = choice
A4 = 4 swimmers alternating
e3f = every 3rd 25 fly
BO = brains out
R = reverse
BC7 = breath control
3331 = breaths/25
LB = lung busters
p = paddles
HR = Heart Rate
Sk = scull
AGE GROUP (11-14) - A SEASON OF TRAINING SET EXAMPLES
SPRINT
WARM-UP
Des3x100@1:30
K200/P200@NR
Des3x100@1:20
P200/K200@NR
Des3x100@1:10
K200/P200@NR
One Better
WARM-UP 300F
Striding
12{100(c) @ 10sr
{
50(BO)@1mr
Sp5x250@4
Starts/Exchanges
15m Contests
WARM-UP
{3X150@3:30
(CBR10sr)
4x{6x13y@40
{K100@ 1:15
D2xT25@A2
2xL25@A2
Starts/Exhanges
WARM-UP
1 A DAY
D3X50(Strat)@4
100(10/25)\BCD3xT25@A2
2x75+25+25@5
P2x200\6@4
Time Starts/Turns
Time Exchanges
MID-DISTANCE
DISTANCE
BACK
BREAST
FLY
300F / 4X100 (4D
Des 1-3(8x250@4)
8x100IM@NR
2x50TT@A2
200E
Starts
100 TT (Gators)
Weakest) @2
T30 with timed
turns during swim
K3x200@4
20x25(FT)@20
400 4drills
300 4sculls
b4x100 (4sculls)@3
STATIONS
K (Phelps 50 Des)
Slo Med Fast
1
1
1
1
1
2
1
1
3
1
1
4
P5x75b@1:25
4x400b@7
200 DPS workturns
N/S 6x50@50
K 400 Ambush
P 400 whistle sprint
K 12x25@20 Stlrs
D4x25(wkst)@A
w/coach running
PULLING
Ppt 400\ 2-4
Ppb 300\ 4-6
Pb 200\ 6-8
P 100\ 8
P partner 25’s
300f (4Drills)
12x200@4
1-P
2-S
3-(10/50)
K5x100@1:45
800b (2PO)
Starts/PO
P300\2-4-6
the set station
TESTING
D5x100(10/25)@3
300 DPS
200 (4Drills)
D2x50@2
5X100@Any
(Goal + 3 sec &
Must make 5)
K400
P16x25(IM)@25
K16x25B@25
Timed Starts
3x50@1
D3x25(timed)@
4x25(w/turns)@A3
200(10/50)
D3x60(15mKO)@A3 (1 wk out)
P3x250B(15mKO@5 3x100(pace)@5
3xT25(15mKO)@A3 2x400(2PO)@10
Time Starts to 15m
Time Start w.BO
Time Turns
Turns
Time Exchanges
Time Exchanges
200 DPS
B/S8X100@8
(5-10-15/25)
P 400 F
K400 f
GOS 100TT (G+2)
(to go home)
Clean up deck
Any / 200 DPS
200(10/50)
(1wk out)
4x50+25+25@5
K12x25(15mU?W)
@25
2x75+25+25@5
Time Startw/BO
Turns/ Exchanges
8x75IM@1:10
8x250(L75f)@4
200 DPS
3x250(10/50)@4
200 DPS
D2x50@A2
200DPS
P 5x75B@1:15
Ridley 1650
Desc 11x25 down
to 1x25@10sr
(reset clock@
1:30)
2x400IM(4Drills)
Pb 4x250@20 sr
2 vs 1- 4x250@3
8x100IM @ NR
K12x25@20
5x100@1:30
9x500@7
K200
(Des1-3)
N/S 5x100@1:45
1-P
K200
2-S
5x100(Pulse180/120) 3- (10/100)
K8x25@20/25
Timed Turns/BO
5x100@1:20
500 / K300
3x100@1:30
200(10/50) 1 wk out TT1650(10/100)
3x150 Relay @ 3
(goal/1 week out)
(get 25 splits)
Des 4x50@1
2x100 ©@ 5
K8x50@45
P2x300\4 c@5
Pb800\3(15mKO)
Time Start/Turns
Time Turns
Time Exchanges
Time Exchanges
Pb400\4
B/S 6x100(10/25)@8
K4X200@5
Pb3x400@5:30
D2x50@A2
400 (over/under)DPS
8x25 Rock Band
LOCO (P/S)
50/50
DOWN
100/100 N’ UP
200200
400400 NR
Timed Turns
K 8x100@1:30
IM
f/B b F
10x25@24-26-22
8x25@22-24-20
6x25@20-22-18
4x25@18-20-16
2x25@16-18-14
15x75IM@1:15
or RaceHorse
10x250
(100wkst)@4:30
K200
10x50@1 (wkst)
K200
Ppb 800 IM
Timed Transitn Turns
K 200 IM TT
Des 3x100(f/B)@1:45
K200 B
Des 3x100(B/b)@1:45
K200b
Des 3x100(b/F)@1:30
4x200IM(Anyorder)@4
{50f (Hard) @45
2x {100 B \( c ) @1:30
{100b(c ) @1:40
{50F\6(Hard)@1
300 im DPS (walls)
D2x25(best)@2
Time Trans Turs
Starts f BO Exchanges
rm-up is done by everyone and then split into specific event training IF it’s used with these swimmers, otherwise these are examples for variety at this age.
FASTFEET DESCENDING DISTANCE - 1500-800-400200-100 (20sr/25) – Prove to non-D swimmers they can stay with
the best. Start and stop your watch EVERY 25 and give 100 time to
know grooving pace. Reset stopwatch and repeat for the distance.
RACE RYAN LOCHTE - Swimmer performs set and compares
Lochte’s 200 IM time in H.S. long course. After each round EVERY swimmer
tells the coach the number of seconds below (-) or above (+) Lochte’s 1:52
LC (26+28+33+25)
The odd 50’s are FAST, even 50’s are OVERKICKING. In successive rounds
swimmers say, “faster OR slower” (than the last one) and the number
of seconds.
4X{P 100 @1:30 (start on 30 so the 50’s start on the top-set O debt)
{2x50 @ 50 fly {2x50 @ 50 back {2x50 @ 50 breast {2x50 @ 50 free
{Recovery 200 Back (PLL) or Pt 400 (BC 2-4-6-8)
RACE THE AMERICAN RECORD
Using presently approved suits for more accurate comparisons.
5 X{P3x100@1:20 (short rest to set-up an O2 debt )
{4x50(BO)@1:00
Swim best or developing event and add the four 50’s for a 200 time. Tell
coach the seconds below (-) or above (+) On successive rounds
swimmers say, “faster OR slower” and the seconds over/under the
AR. record. WHO can get closest or under the record?
1:42 Phelps
1:53 Lochte
2:08 Hansen
1:52 Phelps
1:54 Lochte
1:32 Phelps
1:36 Lochte
1:51 Hansen
1:39 Phelps
1:40 Lochte
200 Free 1:55 Hoff
200 Back 2:05 Franklin
200 Brst 2:20 Soni
200 Fly
2:05 Hyman
200 IM
2:09 Hoff
1:41 Coughlin
1:49 Coughlin
2:05 Kirk
1:51 Coughlin
1:52 Smit
LEFTOVERS
–Two swimmers of equal ability do a
long short rest set (20 x 100 @ 10 SR). The first swimmer in
gets the full 10 seconds and the second swimmer get what’s
leftover. Swimmer #1 tells swimmer #2 when they leave again.
Winner(s) get 5 cents/swim.
GUESS N’ GO – no clock – give them a 50, even
split, they tell times and go - 10 x 50 @ 45 with the clock
TURNED OFF!
BREATH CONTROL
LOCOMOTOR – (# of entries between breaths)
16 X 25 (10) @ 30
8 x 50 (8) @ 1
6 x 100 (6) @ 2
4 x 200 (5) @ 4
and back up to the 25’s – Also P/S or Stroke/Free
NB/BO – EOP dive 100 Free without a breath. Only breathe when
touching a wall, if you want to stop. Time is whatever is on the clock.
Records: Boys 56 – Girls 58
GATORS – Swim 4 x 25 (FAST) @ 30 breathing
only when swimming. NO breathing when on the
wall looking like alligators.
YARDSTICK TRIALS
CRIPPEN CHALLENGE
6 / team
catch 3 opponents
OUT when touched
DUAL MEET – 3 teams
REST N’ GO – Do a long set, i.e. 20 x 300 @ 3:30 and challenge
every swimmer in a circle by having everyone lead. After leading they
get to sit one out and the remaining swimmers move up one place in
the circle until they too lead. This forces slower swimmers to step it
up and not just slipstream behind faster swimmers through the
practice.
SEB COE SPECIAL – Assign a time each swimmer MUST
hold on a set of 10 x 400 @ 5. If the swimmer fails to hold the pace
they cut the distance and SO in half but double the number of swims
left, so failure on #3 means they shift to 14 x 200 @ 2:30.
SAMPLE:
10 X 400 (4:00) @ 5:00 (Makes 3 sooo 7 remain)
14 x 200 (2:00) @ 2:30 (Makes 5 sooo 9 remain)
18 x 100 (1:00) @ 1:15 (Makes 8 sooo 10 remain)
20 x 50 ( :30) @ :40 (Makes 18 sooo 2 remain)
2 x 25 ( :15) @ : 20 DONE…
TEMPO TRAINER
www.finis.com
Age Group – 10 x 25 @ 40
Set Tempo Trainer @ 1.3
Odd 25’s enter every beep (2.6)
Even 25’s – Left entry on beep (1.3)
COUNT ENTRIES BOTH 25’s
___________________
Senior Pace Work 30 x 50 @ 7.5 SR
Set TT @ 7.5 to hold 30 sec 50’s
BEEPS on start, mid-pool, turn,
mid-pool, finish, rest 7.5 sec
100 PREDICTION
6 x 50 @ 2
From a push-off !
What is your best average on; 6 x 50 (
28.4) @ 2min x 2 = _56.8_
Present Best ?
What is your goal time? _
52.0_ and ½ of it ( 26.0 ) PRESTO!
That is what you need to average to hit your GOAL TIME!!!!!!
Correlation to 100 at week of set is .89
CONVERTER – SC TO LC
200 m PREDICTION
5 X 100 @ 3
Performed from a push-off !
What is your best-exact average on; 5 x 100 (
What is your Goal Time? _
58.5 ) @ 3 min X 2 = _1:57.0_
1:55.6_ and ½ of it? ( 57.8 ) PRESTO!
Present best ?
That is what you need to average to hit your 200 GOAL TIME !
Correlation to 200 at time of set is .93
500 PREDICTION
6 X 250 Y @ 5
Performed from a push-off
What is your best-exact average on 6 x 250 Y (
2:33.4) @ 5 min X 2 = 5:06.8
Present Best ?
What is your goal time? __
4:54.0__ ½ of it? ( 2:27.0 ) PRESTO!
That is what you have to average in order to hit your GOAL TIME!
Correlation unavailable - better with girls.
BEAT THE CLOCK – 2:01 SET
START ON 45sec–ALWAYS BEAT THE 60-1 SEC LESS REST/100
#
CLOCK
TIME
#
CLOCK
TIME
#
CLOCK
TIME
1
2
3
4
5
6
7
8
9
10
45
46
47
48
49
50
51
52
53
54
1:15
1:14
1:13
1:12
1:11
1:10
1:09
1:08
1:08
1:09
11
12
13
14
15
16
17
18
19
20
55
56
57
58
59
60
1:01
1:02
1:03
1:04
1:05
1:04
1:03
1:02
1:01
1:00
59
58
57
56
21
22
23
24
25
26
27
28
29
30
65
66
67
68
69
1:10
1:11
1:12
1:13
1:14
55
54
53
52
51
50
49
48
47
46
SEE HOW MANY YOU CAN DO - REST 1 - CHEER WHEN 3 SWIMMERS REMAIN
ARE YOU BETTER L.C. OR S.C. ?
EVENT _____________
SITE
____________
SITE
____________
L.C. BEST
_______________
S.C. BEST
_______________
S.C. CONVERSION
_______________
L.C. CONVERSION
_______________
ARE YOU BETTER L.C. OR S.C. ?
Don’t rely on maturational improvement and a high school season only, for
success and a scholarship.
EVENT
SITE
College
DATE
200 _FLY_
BEST
CONVERTED
2/07 SC
_____1:46.3______ ____2:02.0_______
Long Island 4/07 LC
_____2:03.9______ ____1:47.9_______
Indy
_____ 2:00.4_____ ____1:44.9_____
8/07 LC
This swimmer looks forward to a LTB in the SC season.
SELLING L.C. 100 TRAINING/RACING
6 x 50 @ 2
44.5_
___
SC GOAL
•
•
•
•
(
22.2
½ GOAL
Rough Conversions
FREE = + 6s/100 –
BACK/FLY = + 8s/100 –
BREAST = + 10s/100
)
50.5 ___
___
(
25.2 )
* LC CONVERSION ½ GOAL
SELLING L.C. 200 TRAINING/RACING
5 X 100 @ 3
_2:08.4_ (1:04.2 )
___2:27.0__
SC GOAL
•
•
•
•
½ GOAL
Rough Conversions
FREE = + 6s/100 –
BACK/FLY = + 8s/100 –
BREAST = + 10s/100
* LC CONVERSION
(
1:13.5)
½ GOAL
SELLING L.C. 400 TRAINING/RACING
6 X 250 y @ 5
__
4:40.6__
SC GOAL
•
•
•
•
(
2:20.3
½ GOAL
Rough Conversions
FREE = + 6s/100 –
BACK/FLY = + 8s/100 –
BREAST = + 10s/100
)
__
4:11.2__ ( 2:05.6)
* LC CONVERSION
½ GOAL
KICKING
KICK STEELER’S – 20 x 25 (SC) @ 20 s.o. – when swimmer misses
the s.o. they reset ONE s.o. (20 sec) and add ONE to what they
have left.
PHELPS 50’s - Swimmers decide the fastest s.o. for 5 x 50 @ ?
They add 10 sec for the slow s.o. and 5 sec for the medium s.o.
and do 5 rounds for 25 x 50. In shape switch to 100’s.
SLOW
MEDIUM
FAST
1
1
1
1
2
1
1
2
3
1
1
3
4
1
1
4
5
1
1
5
LANE POINTS – Each lane must kick until they score 200 pts.
PULLING
WHISTLE PULLS - Using pull buoys pull 1 x 800
(BC2-4-6-8) Whistle about every 25 yds, drop the
pull buoys and SPRINT w/o breathing until the next
whistle. Great warm-down.
PULL 1650 – P 11-10-9-8-7-6-5-4-3-2-1 down to 1
length @ 10 sr/break. Re-set the clock at 1:30 for
finish time.
TAKE IT OFF – Wear all equipment pull set i.e. 5 x
200 @ 10 s.r. At each break remove one piece of
equipment so they feel faster the further they go i.e.
‘chute, tube, band, paddles, snorkle, zero. Make
certain shoulders are READY!
WORLD CLASS SETS
ADJUST TO ABILITY - MOTIVATE
10x50 F(4@1:30–1@ 1:20–1@1:10–1@1:00–1@50–1@40–
1@30 (held 27’s)–DT-JT-MH
4 {3 x 100 @ 4) 300 recovery between
Round #1 (1 x 25 U/W + 75 no gear)
Round #2 (1 x 25 U/W + 75 paddles)
Round #3 (1 x 25 U/W + 75 fins)
Round #4 (1 x 25 U/W + 75 paddles and fins) Fastest time
32 sec SCY – MB
1 x 100 b @ 1:20 1 X 50 b @ 1:15 – (2x -3x -4x)-BH
3 x 200 b @ OYO (2:31-2:30-2:29) Olympic Team Camp - AB
10 x 100 IM @ 1:45 (stop at 75, leave on 0, go under 12 F) -DK
D 20 x 50 @ 1 (odd 11 kicks + 4 strokes/even 25 EZ back – MH
8 x 100 @ 6 Under goal to count (fly sub-57/53)(free sub-53/49)
6 x 200 B @ 3 (2:26) 25 U/W 25 above - NC
8 X 50 B (15m KO from Blocks) @ 2 – NC
3 x {12 x 25 @ 25 (sub16.3 or don’t count – JT
{12 x 25 @ 30 (1 breath/sub 16 or don’t count)
{12 x 25 @ 45 (f race sub 16.3 or don’t count
6 X 1000 @ 11:00 (Pick a fast time to go under on last 3) scy – JK
5 X 5000 @ 60:00 (Last one fastest) JK
AUSSIE ANALYSIS for IMPROVEMENT in STROKES PER 25 and HEART RATE
LTB
__________________________________________________________________________________
+15F/B
__________________________________________________________________________________
100@2
TIME
PULSE
STR/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
200@4
TIME
PULSE
STK/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
300@6
TIME
PULSE
STK/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
400@8
TIME
PULSE
STK/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
100 LTB
TIME
PULSE
STK/25
________________________________________________________________________________________________
________________________________________________________________________________________________
________________________________________________________________________________________________
TOTAL TEAM SETS
Threshold - 20 x 100 F @ 1:30-(Figure total team ave and get faster.)
1/mo
Accutraining Sets – 6 x 50 @ 2
5 x 100 @ 3
OD - 5 x 400 (stroke) @ 5 (6 X 400 B @5 (4:36) – NC)
Touchpad 25’s to foot touch on timing system w/display
Reese’s Pieces 5 X 100 (10/25) @ 5
GOS - 5 X 100 (BC-2331) @A3
WHAT’S YOUR SET ?
•
•
•
•
•
•
•
•
Kick Steelers – Accutraining – Fun - Fastfeet
Reese’s Pieces – 5 x 100 (10/25) @ 4 (TM)
Reese ADD 4 X 50 each stroke Who is fastest?
Shoulberg’s Icebergs – kicking with re-bar
Runkle’s bands – AG yellow – Sr green
Hartfield’s Harness – timing start/breakout
Bud’s Bucks – coach’s dollar bills rewards
Watkind’s Scull Your Arms Off - October
BUCKET OF BLOOD
WHAT WILL YOUR LEGACY BE?
NAME A SET AFTER
YOURSELF
LAKE COUNTRY HOLIDAY LU LU - 10,000 YDS
25
75
25-50
75
25-50-75
75
25-50-75-100
75
25-50-75-100-125
75
25-50-75-100-125-150
75
25-50-75-100-125-150-175
75
25-50-75-100-125-150-175-200
75
25-50-75-100-125-150-175-200-225
75
25-50-75-100-125-150-175-200-225-250
75
25-50-75-100-125-150-175-200-225-250-275
75
25-50-75-100-125-150-175-200-225-250-275-300
75
Bob Jenkyns
HI 5’s EXITING
“I hope tomorrow’s
harder!”