3/26/2019 Hyatt Gaston, Jr | 2017-June-28 – American Swimming Coaches Association

Hyatt Gaston, Jr | 2017-June-28

Set Details
Coach Name: Hyatt Gaston, Jr
Coach Position: Age Group Coach
Club/School: Lakeside Seahawks Swim Team, KY
Achievements: 2016 ASCA FFT Age Group Coach of the Year Finalist - 1. Awarded Collegiate
Scholarship for swimming at East Carolina Univeristy in 2010. 2. Voted to serve as Team Captain
for the Men’s swim team, at ECU, for my Junior and Senior years. 3. Received BS degree in
Exercise Physiology at East Carolina University in 2014. 4. Accepted into the Post-Baccalaureate
Accounting Program at Bellarmine University in 2016.
Workout Focus: continue our work towards achieving a better feel for the water, through reviewing
sculling positions and working to think about the importance of DPS. This practice places a greater
focus on Freestyle technique while also mixing in some Non-Free stroke work to help keep the
swimmers attention. This workout is written for a 2 hour LCM practice.
Athletes/Group Notes: 11 to 13 year olds during our summer 2016 season. The practice was
written for the Seahawk’s Performance 2 group, which is made up of our top Age-Group athletes.

Set 1
#1 200 Swim on 4:00

Notes Warmup

Objective

Set 2
#2 4 x 50 HARD! Free kick with a board on 1:05 OR 1:10
******
3 x 100 Pull with buoy ONLY
(25 High Elbow scull-25 Fly- 25 High Elbow scull-25 Breast)
******
4 x 50 HARDer! Free kick with a board on 1:00 OR 1:05
3 x 100 Pull with buoy ONLY
(25 bucket scull-25 Back- 25 people paddle scull-25 Free)
******
4 x 50 HARDest! Free kick with a board on :55 OR 1:00
6 x 50 Swim on 1:00
Odd: Free- breath every 3rd / Even: Back- DPS

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3/26/2019 Hyatt Gaston, Jr | 2017-June-28 – American Swimming Coaches Association

Notes

Objective

Set 3
#3 8 x 50 STRONG DPS Free Pull with Strap & Buoy on 1:10
2 with Closed Fists, 2 Regular – work balance!
******
+ 2:00 rest to get fins on!!!
2 x 100 Back R-Catch up-L-Catch up on 2:00
**Drive shoulder down & back into the entry**
******
3 x 50 STRONG Back swim – aggressive entry & finish on :50
******
+ 4:00 rest to remove fins & get ready for next part of the set!!!
******
In a race the body roll/turn falls apart first – keep turning side to side.
******
6 x 100 Free Pull (Snorkels Optional) on 2:00?
1TB-1Paddle, 1TB-1Paddle, Regular – work balance & a BIG/OPEN
recovery!
******
+ 4:00 rest to look over & get ready for the last part of the set!!!
2 x 100 Breast 50 3K1P, 50 2K1P on 2:10
3 x 50 Breast 25 PKG/25 Fast on 1:10
*******
In a race the reach & glide falls apart first – tight stretch into the next
stroke & keep stretching into the scull out.
*******
4 x 50 Free on 1:00
Big & Open stroke through recovery – getting hand above or equal to elbow!

Notes

Objective

Set 4
#4
1 x 150 AFAP Free Pull with buoy ONLY (allow a slight flutter kick) on
3:00
1 x 50 EZ Pull on 1:00
1 x 150 AFAP Free swim on 3:00
1 x 50 EZ swim on 1:00

Notes As Fast As Possible

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3/26/2019 Hyatt Gaston, Jr | 2017-June-28 – American Swimming Coaches Association

Objective

Set 5
#5 8 x 50 on 1:05
Odd: Choice Drill
Even: Strong DPS

Notes Warmdown

Objective

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