{"id":576738,"date":"2024-02-01T06:21:05","date_gmt":"2024-02-01T13:21:05","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=576738"},"modified":"2024-02-01T06:21:05","modified_gmt":"2024-02-01T13:21:05","slug":"how-they-train-the-work-of-st-xavier-lakeside-standout-johnny-crush","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-work-of-st-xavier-lakeside-standout-johnny-crush\/","title":{"rendered":"How They Train: The Work of St. Xavier\/Lakeside Standout Johnny Crush"},"content":{"rendered":"<p><strong>How They Train: The Work of St. Xavier\/Lakeside Standout Johnny Crush<\/strong><\/p>\n<p><strong><b>Johnny Crush<\/b><\/strong>, a St. Xavier High School (Ky.) senior bound for the U.S. Military Academy at West Point this coming fall, is the Class of 2024\u2019s No. 1 recruit in Kentucky and No. 6 nationally (according to Swimcloud).<\/p>\n<p>He is a seven-time Kentucky high school state champion, seven-time NISCA All-American and the reigning state champion in the 100 yard free (43.89), 100 back (state record 46.55) and 400 free relay (43.50 split). His 21.55 leadoff on the school\u2019s 200 medley relay in 2023 was 2.57 seconds faster than any other backstroker in the final eight.<\/p>\n<p>In December at the Speedo Winter Junior Championships-East, Crush (swimming for Lakeside, Ky.) closed a stellar year by posting personal-best times in the following SCY events:<\/p>\n<ul>\n<li>50 free &#8211; 19.99 (9th)<\/li>\n<li>100 free &#8211; 43.50 (6th)<\/li>\n<li>500 free &#8211; 4:25.62 (20th)<\/li>\n<li>50 back &#8211; 21.39r (1:28.12 200 MR\/team finished 3rd)<\/li>\n<li>100 back &#8211; 45.56 (1st\/11th all-time\/17-18 NAG)<\/li>\n<li>200 back &#8211; 1:44.15 (8th)<\/li>\n<li>100 fly &#8211; 47.00 (5th)<\/li>\n<\/ul>\n<p>Swimming is a family affair for the Crushes. Two older Crush siblings have contributed heavily to the St. X and sister school Sacred Heart titles. <strong><b>Anabelle<\/b><\/strong> (2018-21) now swims at NC State, while brother, <strong><b>Charlie<\/b><\/strong>, suits up for Coach Arthur Albeiro at the University of Louisville. Younger sister, <strong><b>Charlotte<\/b><\/strong>, currently 15, is the 13-14 NAG record holder in the 100 and 200 yard backstrokes (50.44, 1:50.95). She also holds the top spot in the 15-16 100 back (49.53).<\/p>\n<p>The aquatic genes come from parents, <strong><b>Chip and Mimi (Bowen)<\/b><\/strong>, both four-year swimmers for <strong><b>David Marsh<\/b><\/strong> at Auburn. Chip was the national independent school record holder in the 100 back. He left The Plains in 1999 after winning three consecutive SEC 100 butterfly titles and recording six CSCAAA All-America honors. Mother Mimi was a 13-time CSCAA A-A and national champion in the 100 fly and the 200 medley relay (1997).<\/p>\n<div id=\"attachment_576736\" style=\"width: 457px\" class=\"wp-caption alignleft\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-576736\" data-attachment-id=\"576736\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-work-of-st-xavier-lakeside-standout-johnny-crush\/johnny-crush-2\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/01\/Johnny-Crush-2.jpg\" data-orig-size=\"1100,733\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Johnny Crush\" data-image-description=\"&lt;p&gt;Johnny Crush&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Courtesy: Chip Dumstorf&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/01\/Johnny-Crush-2-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/01\/Johnny-Crush-2-1024x682.jpg\" class=\" wp-image-576736\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2024\/01\/Johnny-Crush-2-700x500.jpg\" alt=\"Johnny Crush\" width=\"447\" height=\"319\" \/><p id=\"caption-attachment-576736\" class=\"wp-caption-text\">Courtesy: Chip Dumstorf<\/p><\/div>\n<p>\u201cJohnny is a natural born leader,\u201d\u00a0says his high school coach, <strong><b>Todd Larkin<\/b><\/strong>. \u201cHe defines true servant leadership, leading by example and pushing his teammates in a positive way. He takes pride in his role as one of our team captains, and represents our core values by his actions.<\/p>\n<p>\u201cJohnny also respects the sport and is a true student of the game. He is always trying to find ways to drop time and be the best version of himself. I enjoy our conversations on deck and love hearing his insight on his races. Johnny shows and has earned everyone\u2019s respect. He does the little things that make a big difference, and he takes feedback extremely well\u2014always pushing himself no matter how he feels. To me that is the true essence of leadership. We are fortunate and blessed to have him in the program.\u201d<\/p>\n<p><strong><b>Mike DeBoor<\/b><\/strong>, head coach of the Lakeside Seahawk Swim Team, directs most of Crush\u2019s weekly swim training. He has been named the Kentucky Swimming Senior Coach of the Year\u00a015 times and ASCA Age Group Coach of the Year twice. Among other accomplishments, he has coached four Olympians and has placed swimmers on\u00a017 different USA national teams. He and Larkin have a longstanding coaching relationship.<\/p>\n<p>\u201cLearning the self-confidence it takes to be great comes at different times for each athlete,\u201d says DeBoor.\u00a0\u201cAs a swimmer, Johnny is still developing, and I really feel his training is ahead of his meet performance. While training at an elite level, he is still learning how to race. Johnny still feels a bit nervous and is not quite as confident in pushing himself the same way at meets. This is frustrating, but also a huge positive for the future. As he matures and learns to trust himself, he will be outstanding.<\/p>\n<p>\u201cJohnny loves the challenge and loves to train. He prefers faster sets and thinks of himself as more of a sprint-oriented swimmer, but he really has great potential in the 50 through the 500&#8230;so we\u2019ll just wait and see what he can do. Like many young men, he can be a bit hard-headed and reluctant to change. That said, he normally comes back later and says, \u2018Yes, you were right\u2014that was better\u2019 or \u2018That works.\u2019 Johnny continues to grow and be more self-aware. I really think he will catch and\/or pass a few of those ahead of him if he allows himself to be great,\u201d says his club coach.<\/p>\n<p>\u201cAs Todd notes, Johnny is a solid team leader and very excited about his choice to attend West Point, which is probably a little against what many of the best athletes determine as their path. However, since he is driven, I am confident that he will reach full potential and be an outstanding young man!\u201d<\/p>\n<p><strong><b>CRUSH PROGRESSIONS<\/b><\/strong><\/p>\n<p><strong><b>Freshman\u00a0 Sophomore\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Junior\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Senior<\/b><\/strong><\/p>\n<p><strong><b>100 free<\/b><\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 46.20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 45.70\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 43.89\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 43.50<\/p>\n<p><strong><b>100 back<\/b><\/strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 49.32\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 48.04\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 46.55\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 45.56<\/p>\n<p><strong><b>CRUSH SETS<\/b><\/strong><\/p>\n<p>Following are five sets provided by Coach DeBoor that Crush enjoys and with which he has done well. \u201cWe adjusted our training a bit,\u201d he says, \u201cand Wednesday is now a fast day versus the aerobic training we have done in the past.\u00a0It is different in that we train in a shallow short-course-meters pool on Wednesday afternoon and can\u2019t dive, so we have had to adjust, and Johnny seems to like those.<\/p>\n<p>\u201cHe does well with these sets and is also solid on aerobic free. He doesn\u2019t realize how strong he is and the potential he has in the 200 and 500. He could probably train a bit more back and fly, but he leans to freestyle when given the choice. He has historically been a solid trainer, and his best times are ahead of him.\u201d<\/p>\n<p><strong><b>10-11-23 (Wednesday \u2013 PM)<\/b><\/strong><\/p>\n<p>300 Swim<\/p>\n<p>3 x 100 Free Kick w\/board or streamline facedown w\/snorkel\u00a0 1:50-1:40-1:30<\/p>\n<p>1 x 150 Scull \u2013 Strong Drill w\/intent \u2013 Strong Stroke Count\u00a0\u00a0 2:40<\/p>\n<p>3 x 100 Kick Streamline on back\u00a0\u00a0 1:50-1:40-1:30<\/p>\n<p>1 x 150 Scull \u2013 Strong Drill w\/intent \u2013 Strong Stroke Count\u00a0\u00a0 2:40<\/p>\n<p>3 x 100 Kick with a board or streamline on back or streamline with snorkel\u00a0 1:50-1:40-1:30<\/p>\n<p>1 x 150 Scull \u2013 Strong Drill w\/intent \u2013 Strong Stroke Count\u00a0\u00a0 2:40<\/p>\n<p><strong><b>\u00a0<\/b><\/strong>2 x \u00a0\u00a0 400 Pull or Swim N\/S\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5:40<\/p>\n<p>3 x 100 Swim Descend \u00a0\u00a0\u00a0\u00a0\u00a0 1:20<\/p>\n<p>4 x 50 Choice Odd Strong Drill \u2013 Even Strong Stroke Count\u00a0 1:00<\/p>\n<p>4 x 25 Choice Max Speed 4 Cycle-5 Cycle-6 Cycle-Choice\u00a0\u00a0 Sprints\u00a0\u00a0 :40<\/p>\n<p><strong><b>Everything matters!\u00a0 Be at max speed\/race level swimming wall-to-wall!<\/b><\/strong><\/p>\n<p>3 x \u00a0\u00a0 6 x 25 Max Speed Sprint w\/Parachute 1:00\u00a0\u00a0 Round 1&amp;3 Swim, Round 2 Kick (no side kick)<\/p>\n<p>3 x 50 Max Speed Sprint Swim \u2013 be 1-2 under best LC 100 Bring Back\u00a0\u00a0\u00a0 1:40<\/p>\n<p>200-300 Steady Smooth Swim or Kick\u00a0\u00a0 5:00\u00a0 you will get the full 5:00<\/p>\n<p>:10 Apart on 25\u2019s and 50\u2019s &amp; if we can we might go in 2 heats on 50\u2019s<\/p>\n<p>All one stroke per round \u2013 should be primary strokes, not off strokes<\/p>\n<p>Can be IM for IM people &#8211;\u00a0 FL-BK-BR or BK-BR-FR<\/p>\n<p><strong><b>10-18-23 (Wednesday \u2013 PM)<\/b><\/strong><\/p>\n<p>300 Swim<\/p>\n<p>3 x 150\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 100 Kick \u2013 50 Choice\u00a0\u00a0\u00a0 2:30<\/p>\n<p>6 x 25 Paddle Push &amp; work on body line\/balance\u00a0\u00a0 :30<\/p>\n<p>6 x 50 Odds 25 Kick on side inline\/25 Catch up \u2013 Evens R-L\u00a0\u00a0 1:00<\/p>\n<p>6 x 100 Free Fast Turns \u2013 2 no kick, 2 long, 2 reg \u2013 pull bottom arm, press into and get feet on the wall quicker \u2013 free kick in, avoid dolphin kick and chin lift\u00a0\u00a0\u00a0 1:30<\/p>\n<p>3 x\u00a0\u00a0\u00a0 2 x 75 IM Sprint Turns!\u00a0 \u00a0\u00a0\u00a0 1:10<\/p>\n<p>1 x 150 Free 100 N\/S Pull buoy at ankles \u2013 50 Hard Swim w\/fast kick\u00a0 2:10<\/p>\n<p><strong><b>Get headset on:<\/b><\/strong><\/p>\n<p>6 x 25 UWSDK at .45 \u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0:40<\/p>\n<p>1 round each stroke IM order\u00a0\u00a0 <em><i>We will use \u2013\u00a0 FL 1.2\/1.0, BK 1.4\/1.2, BR 1.5\/1.2\u00a0 FR 1.3\/1.1<\/i><\/em><\/p>\n<p>4 x\u00a0\u00a0\u00a0 3 x 25 at 200 Tempo\u00a0 :40\u00a0\u00a0 Boys \u2013 1.2\/1.4\/1.6\/1.4\u00a0\u00a0\u00a0\u00a0 Girls \u2013 1.1\/1.3\/1.5\/1.3<\/p>\n<p>3 x 25 at 100 Tempo\u00a0 :40\u00a0\u00a0 Boys \u2013 1.0\/1.2\/1.2\/1.1\u00a0\u00a0\u00a0\u00a0\u00a0 Girls \u2013 1.0\/1.2\/1.2\/1.2<\/p>\n<p>6 x 50 Choice\u00a0 :50<\/p>\n<p><em><i>IF Head Sets don\u2019t work?<\/i><\/em><\/p>\n<p><em><i>3 x\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4 x 25 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Odds 15m Max Speed UWSDK \u2013 Evens Max Speed 4 &amp; 6 Cycle Sprints\u00a0 :30<\/i><\/em><\/p>\n<p><em><i>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5 x 50\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2 @ 200 Pace \u2013 1 EZ \u2013 1 @ 200 Pace \u2013 1 EZ\u00a0\u00a0\u00a0 1:00<\/i><\/em><\/p>\n<p><em><i>6 x 50 Choice\u00a0 :50<\/i><\/em><\/p>\n<p><strong><b>Primary Strokes \u2013 All one stroke within a round \u2013 no more than 2 \u2013 or 1 x each IM order<\/b><\/strong><\/p>\n<p>Be at max speed on all sprints \u2013 using a parachute doesn\u2019t change your stroke, nor your tempo \u2013 we have to practice at race level with resistance!<\/p>\n<p>4 x \u00a0\u00a0 2 x 25 Sprint w\/Parachute\u00a0 :40<\/p>\n<p>1 x 50 Sprint (no parachute) 1:00<\/p>\n<p>2 x 25 Sprint w\/Parachute\u00a0 :40<\/p>\n<p>1 x 50 Sprint (no parachute) 1:00<\/p>\n<p>1 x 200 Smooth \u00a0\u00a0\u00a0\u00a0\u00a0 4:00<\/p>\n<p><strong><b>10-25-23\u00a0 (Wednesday \u2013 PM)<\/b><\/strong><\/p>\n<p>Fins on for warmup<\/p>\n<p>300 Swim with Fins<\/p>\n<p>Paddles , no snorkels<\/p>\n<p>15 x 50 FREE work with Fins \u2013 no snorkels and you need paddles!\u00a0\u00a0 :55<\/p>\n<p>2 Inline kick on side, head inline w\/spine, work breath &gt; 1 Strong Catch up<\/p>\n<p>2 Paddle Push Catch up &gt; 1 Strong Catch up<\/p>\n<p>2 Paddles @ wrist Catch up &gt; 1 Strong Catch up<\/p>\n<p>2 R-L 25 finger drag\/25 straight arm &gt; 1 Strong Catch up<\/p>\n<p>2 Paddles @ finger tips catch up &gt; 1 Strong Catch up<\/p>\n<p>Fins off after Free work!<\/p>\n<p>6 x 50 Kick \u00a0 3 on :55\/3 on :50 &gt; 1 x 150\u00a0\u00a0 Scull-Strong Drill-Strong Stroke Count\u00a0 2:40<\/p>\n<p>4 x 75 Kick \u00a0 2 on 1:20\/2 on 1:10 &gt; 1 x 150\u00a0\u00a0 Scull-Strong Drill-Strong Stroke Count\u00a0 2:40<\/p>\n<p>2 x\u00a0\u00a0\u00a0 150 Free Get your HR up!\u00a0\u00a0\u00a0 2:00<\/p>\n<p>3 x 50 Choice \u2013 be ready to go FAST!\u00a0 1:00<\/p>\n<p><strong><b>\u00a0<\/b><\/strong><strong><b>ALL ONE STROKE or IM \u2013 IM is 25\u2019s 2 ea FL-BK-BR-FR, 50\u2019s 2 ea FL-BK-BR, 75\u2019s 1 ea FL-BK-BR-FR<\/b><\/strong><\/p>\n<p>8 x 100\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 25 Max Speed under 100 speed! \u2013 75 Smooth\u00a0\u00a0\u00a0 2:00<\/p>\n<p>6 x 100\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 50 Max Speed \u2013 1-2 under LC 100 2<sup>nd<\/sup> 50 \u2013 50 smooth 3:00\u00a0 Think we can do 2 heats here<\/p>\n<p>4 x 100\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 75 Max Speed \u2013 Sustain Max Speed as long as you can 4:00\u00a0 Think we can do 2 heats here<\/p>\n<p>Have copies of best splits \u2013 with the turn and underwater you should be a second better if not 2, those with out splits \u2013 basic would be for FR and BK \u2013 half best time plus .7-.8, BR and FL basic would be half best time plus 1.5<\/p>\n<p>1 x 300 Free or Back \u2013 1 Paddle, 1 Fin on opposite \u2013 snorkel for Free\u00a0 4:30\u00a0 Stay Balanced<\/p>\n<p>3 x 100 Kick\u00a0\u00a0 1:40<\/p>\n<p>1 x 300 Free or Back \u2013 1 Paddle, 1 Fin on opposite \u2013 snorkel for Free\u00a0 4:30\u00a0 Stay Balanced<\/p>\n<p><strong><b>11-8-23\u00a0 (Wednesday \u2013 PM)<\/b><\/strong><\/p>\n<p>300\u00a0\u00a0\u00a0 Swim<\/p>\n<p>6 x 75 Free Catch up \u2013 Sprint Turn work 1:20\u00a0 Bulkhead wall are 1\/2 UW Turns, Wall is no kick turns<\/p>\n<p><em><i>Less than 1 sec from last hand entry to feet OFF the wall!\u00a0 Snap the feet over!\u00a0 Press\/Submerge into the turn, move forward as you are doing the turn, tuck the chin and flutter kick in \u2013 tumble through the turn.<\/i><\/em><\/p>\n<p>6 x 75 Kick Odds Choice \/ Evens MAX speed UW 12.5-15m off walls 1:20<\/p>\n<p>6 x Mid Pool Deadstart Open turns <em><i>(if I\u2019m not there yet I only allowed 5 min for this)<\/i><\/em><\/p>\n<p>6 x 25 Mid Pool Fast BR or FL with fast turns :30 Less that 1 sec from touch to feet off the wall \u2013 drop down and BACK versus turning around.<\/p>\n<p><strong><b>\u00a0<\/b><\/strong>2 x \u00a0\u00a0 300 L&amp;S\u00a0 4:00<\/p>\n<p>3 x 100 Hold a faster pace 1:30<\/p>\n<p>2 x 75\u00a0\u00a0 50 Strong Drill \u2013 25 Strong Stroke Count\u00a0 1:20<\/p>\n<p>3 x 50 \u00a0 35m Fast-25m Faster-15m Fastest\u00a0\u00a0 1:00<\/p>\n<p>20 x 50 ALL AFAP &#8211; ALL on stroke or IM \u2013 5 each stroke FL-BK-BR-FR<\/p>\n<p>Must be race specific wall-to-wall \u2013 going fast times is NICE, doing it the way you want to RACE is GREAT!<\/p>\n<p>Consistently hit UW\u2019s, breakouts, turns and finishes.<\/p>\n<p>5 on 1:00 &gt; 5 on 1:20 &gt; 5 on 1:40 &gt; 5 on 2:00<\/p>\n<p>9 x 150\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1 Smooth 2:30 &gt; 3 Kick 2:30<\/p>\n<p>1 Smooth 2:30 &gt; 3 Kick 2:30<\/p>\n<p>1 Smooth 2:30<\/p>\n<p><strong><b>11-22-23 (Wednesday \u2013 PM)<\/b><\/strong><\/p>\n<p>300 Swim<\/p>\n<p>2 x\u00a0\u00a0\u00a0 150 Kick\u00a0\u00a0 2:40<\/p>\n<p>3 x 50 HARD Kick\u00a0 or\u00a0 15m Sprint UW off both walls\u00a0 1:00<\/p>\n<p>150 Scull-Strong Drill-Strong Stroke Count\u00a0 2:40<\/p>\n<p>2 x\u00a0\u00a0\u00a0 150 Pull Buoy at Ankles\u00a0 2:15<\/p>\n<p>150 Pull Regular Buoy \u00a0\u00a0 2:00<\/p>\n<p>100 Hard Swim\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1:15<\/p>\n<p>2 x 50 Fast Swim \u00a0\u00a0\u00a0 :40<\/p>\n<p>Same stroke within a round:<\/p>\n<p>3 x \u00a0\u00a0 100 Scull 2:10\u00a0\u00a0 Torpedo\/Regular by 25\u2019s, Bucket\/Alt Hand by 25\u2019s, Choice but switch at 25<\/p>\n<p>75 Strong Drill with intent\u00a0 1:20<\/p>\n<p>50 Strong Stroke Count :50<\/p>\n<p>25 Fast at Stroke Count\u00a0 :40<\/p>\n<p>Primary Strokes \u2013 no IM option:<\/p>\n<p>4 x 25 Sprint under 100m Speed\u00a0\u00a0\u00a0 1:00\u00a0\u00a0 All together 10 back<\/p>\n<p>1 x 50 Sprint \u2013 target 1-2 seconds under 2<sup>nd<\/sup> 50 of 100m Best time\u00a0 2:00\u00a0 2 Heats<\/p>\n<p>3 x 100 Smooth 1:30 &gt; 2 x 50 Re-Set 1:00<\/p>\n<p>4 x 25 Sprint under 100m Speed\u00a0\u00a0\u00a0 1:00<\/p>\n<p>2 x 50 Sprint \u2013 target 1-2 seconds under 2<sup>nd<\/sup> 50 of 100m Best time\u00a0 2:00<\/p>\n<p>3 x 100 Smooth 1:30 &gt; 2 x 50 Re-Set 1:00<\/p>\n<p>4 x 25 Sprint under 100m Speed\u00a0\u00a0\u00a0 1:00<\/p>\n<p>3 x 50 Sprint \u2013 target 1-2 seconds under 2<sup>nd<\/sup> 50 of 100m Best time\u00a0 2:00<\/p>\n<p>4 x 100 Smooth 1:30 &gt; 3 x 50 Re-Set 1:00<\/p>\n<p>1 x 100 Sprint \u2013 under or as close as possible to best 100m time \u2013 with extra turns you should make up for not being able to dive &#8211; 4 Heats<\/p>\n<p>6-9 x 50 Smooth\u00a0 :50\u00a0\u00a0 Warm down more if you can and I\u2019d think you need too!<\/p>\n<p><em><i>Michael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel,\u00a0\u201cToo Much Loft,\u201d\u00a0is in its third printing, and is available from store.Bookbaby.com, Amazon, B&amp;N and distributors worldwide.<\/i><\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How They Train: The Work of St. Xavier\/Lakeside Standout Johnny Crush Johnny Crush, a St. Xavier High School (Ky.) senior bound for the U.S. Military Academy at West Point this<\/p>\n","protected":false},"author":59,"featured_media":576737,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,122077,18],"tags":[133750],"class_list":["post-576738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-americas","category-coaches-education","tag-johnny-crush"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - 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