Swimming

Daily Swim Coach Workout #656

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:  Capacity (Base) Building
Target age group:  13-14 years old
Target level:  Age Group (Advanced)
Weeks until target meet:  11 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm-up
    2 x 200 @ 3:15 [50 Fr, 50 Bk]
    3x [Rd 1=Fly, Rd 2=BK, Rd 3 = Br]
        3 x 50 @ 1:00 25 Drill/ 25 Swim
        2 x 75 @ 1:25 K/S/K
        4 x 25 on :30 3 Cycles RACE – Then EZ Free
        
Main
    #A
        4x
            3 x 50 build Each @ :50 – IM order by round
            125 IM @ 1:50 (25 fly/bk/br/50fr) [Move the 50 up each round]
            2 x 75 @ 1:15 – 1 50 Bk/25 Br, 1 25Bk /50 Br [25 is FAST, 50 is Smooth]
            100 free @ 2:00 – RACE
            75 EZ @ 1:30
            4 x 25 @ :40 Race Free K w/ Board
    #B
        4x
            2 x 50 build Each @ :55 – IM order by round
            125 IM @ 2:00 (25 fly/bk/br/50fr) [Move the 50 up each round]
            2 x 75 @ 1:20 – 1 50 Bk/25 Br, 1 25Bk /50 Br [25 is FAST, 50 is Smooth]
            100 free @ 2:00 – RACE
            75 EZ @ 1:30
            4 x 25 @ :40 Race Free K w/ Board
            
Post Main
    [Repeat as Time Allows]
    :30 Vert Kick
    :10 Rest
    25 @ 1:00 10 Race UW w/ Free Breakout
    :30 Wall Kick
:10 Rest
25 @ 1:00 10 Race UW w/ Bk Back Breakout
50 EZ @ 2:00
    
WD
    3 x 100 @ 1:40 – 50Fr/50 Back

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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