Daily Swim Coach Workout #645

SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.

Workout Context

Purpose:  Technique Work
Target age group:  15-18 years old
Target level:  Age Group (Advanced), Senior Age Group/ High School State Level
Weeks until target meet:  1 weeks
Team Location:  United States
Course:  25 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

35:00 WUTS + Core

700 MIX = 400 + 6 x 50 w/10 RI

5:00 Place KO Rods @ 6 m

    6 x 75 @ 1:30 Pull w/ISO Paddles & Snok (optional) ( 1-4 catch focus/5&6 FAST arms ) [ Br: 1-4 does 75’s w/Fly K/5 & 6 w/Fr K ]
    :30 Buoy Off
    7 x 50 @ 1:00 w/ISO Paddles & Snork (optional) Build to FAST
    8 x 25 @ :30 Perfect Stk (no equip)
    :30 Equip on

1 x 1600 @ 28:00 w/Paddles, Fins, & Snork (optional) SPEED PLAY [ 50 EZ/50 Spike, 100/100, 150/150, 200/200, 150/150, 100/100, 50/50 ]

200 Bk Dbl Arm/Reg x 25


SwimSwam’s daily swimming workout is powered by Commit Swimming.

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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