Swimming

Daily Swim Coach Workout #662

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:  15-18 years old
Target level:  Senior Age Group/ High School State Level
Weeks until target meet:  6 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

25:00 WUTS + Core: 12 J’s, Jump Rope, PVC, PVC Lunge and Reach, T-Spine + CR’s, Stretch Cord + 15:00 Core

800 Mix = 400 ch + 10 x 40 w/10 sec RI OK/D x 20 E: D/S x 20

2x
    2 x 80 @ 1:30 STL Fly K w/snork & fins
    4 x 100 @ 2:00 Rev Fly K w/fins
    :30 [ fins off ]
    6 x 40 @ :45 Ch D
    10 x 20 @ :30 Perfect
    :30 [ fins back on ]

2:00 Move to Main Pool

200 ch D/S x 25

1x
    1 x 100 @ 3:00 IM SP OTB
    1 x 50 @ 1:00 REC
    2 x 100 @ 1:45 EN2 (2 x 100 Fly)
    1 x 100 @ 3:00 IM SP OTB
    1 x 50 @ 1:00 REC
    4 x 100 @ 1:45 EN2 2 x 100 Fly/2 x 100 Bk
    1 x 100 @ 3:00 IM SP OTB
    1 x 50 @ 1:00 REC
    6 x 100 @ 1:45 EN2 2 x 100 Fly/2 x 100 Bk/2 x 100 Br
    1 x 100 @ 3:00 IM SP OTB
    1 x 50 @ 1:00 REC
    8 x 100 @ 1:45 EN2 2 x 100 Fly/2 x 100 Bk/2 x 100 Br/2 x 100 Fr
    1 x 100 @ 3:00 IM SP OTB

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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