10 & Under workout for Nov. 17th 2009

Warm up

1x300 (100Fr, 100IM, 100Fr)

Kick-Bk

6x150 on 3:00 (50k, 50s, 50k)

Drill-Brst

4x200 2 on 4:20, 2 on 4:00 (25 2k-1p, 25 swim)

Pull-Free

1x100 on 1:45 - 4x50 on 50 - 8x25 on 30 (w/paddles and buoy)

1x100 on 1:40 - 4x50 on 45 - 8x25 on 30 (w/out gear)

Swim-Fly

2x400 IM on 10 rest w/Fins (200Fly, 100IM, 100IM)

3,500yds

The day before this particular workout, my Gold group got an earful from me about a poor set at the end of the practice. So, on this day I sat them down for a meeting to discuss who was going to be our team capt. for the Turkey Classic and to get a read on their moral. In that meeting I found that the kids didn't go home discouraged the night before, but in fact, they told me they wanted to get right back in and do it again and make it right. I was proud of their response and got a great workout. Probably one of the best of the season so far. At the end of practice, I had a couple of the kids come up and say that they really liked the workout, but wanted a harder one tomorrow. What can I say?...They love swimming.