We brought our top 11-14 year olds in last Wednesday for a “FLAGS” team workout. All members of the practice group were Florida Age Group Championships (FLAGS) qualifiers.
The workouts was really fun. The athletes, who don’t normally practice in the morning during the school year, were excited to be there — and they worked the practice well.
I don’t coach these kids that often (particularly the 11-12 year olds)….so it was interesting to see “where they are”.
I purposefully set the intervals where I knew everyone could handle it, especially on the B interval of the Threshold set. I wanted our athlete’s first pre-school morning workout to be viewed as successful.
Age Group Morning Workout
6:30-6:48
5×100 (130) Free Swim {25R 25L breathing sides}
5×100 (145) Free IM Swim* descend
6:51-7:10
1×500 (930) Kick choice
5×100 (150) Kick Stroke*fast average
7:11-7:16
4×50 (110) 5 breaths per 25 Free Swim
7:19-7:28
12×25 Paddle Grab (40)
7:31-7:53
3×200 Free (235) or 3×200 Free (305)
4×150 Free (155) 3×150 Free (220)
rest 30 rest 30
5×100 Free (115) 4×100 Free (135)
7:54-7:57
200 easy
WORKOUT TOTAL: 4400
This free workout was provided by T2 Aquatics Head Coach Paul Yetter.
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