Manley Athletic Development

Happy Mother's Day to all mothers today.

Athletes, please consistently give gratitude to your mother.

Coaches, please remind your athletes to consistently acknowledge their parents for their opportunities.

100 Back End Speed Practice for 14u

Tuesday, May 5, 2026 - SCM

200 Swim – 200 Kick – 200 Scull

Back Drill / Swim: 12 x 25 Alt
Single Arm Backstroke (Connect Your Hips and Shoulders Through Your Core) & Full Stroke

50 Choice Anything but Backstroke

8 x 50 Max Effort Average @ 2:00 (Hold Fastest Possible Average)

200 Arm Lead Kick On Side w/ Fins
200 Scull (2 x 25 Front, Middle, Switch, Choice)

6 x 75 (25K/50S) w/ 15 crunches
8 x 25 IM Order w/ 10 Jump Squats

8 x 50 Pull (Hypoxic (7,5,3,7,5,3,7,0) @ 1:10
8 x 15m UWK @ :40 w/ Fins
8 x 50 Free / Back @ :20 rest
10 x Free / Back Turns

Summary: Quick easy warm-up we've been using lately. Backstroke Drill & Swim with lots of feedback. 100 Pace set @ 2:00 required to replicate Back Half 100 speed. Some easy kick and scull working on rotation and feel. Hypoxic pull set numbers are breaths allowed per 50. Streamline underwater kicking. Finishing up with good free and back swimming and turns.

I don't really count yardage (meters). Except for the 400 meters at race pace. I'm sure my little buddies will be saying, "Eight fifties on 2", but they're running out of my athletes, so...!