Swimming

Daily Swim Coach Workout #668

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:  9 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm-up
    2x
        2 x 100 Free @ 1:25
        2 x 150 IM @ 3:00 K/Sw by 25
    2x
        2 x 100 Fr @ 1:25 [50 Smooth, 50 Build]
        6 x 25 @ :30 Odds Free (1 Breath) – Even B.O. Choice

Pre-Main
    2x
        2 x 100 Br @ 2:00 – 25 K/251P2K, 25K, 25 Build a Stroke
        4 x 75 Br @ 1:25 – 25 Max DPS, 25 Build, 25 Fast
5 minutes

Main
    #A
        4 x 200 1 @ 2:10, 2 @ 2:20, 3-4 @ 2:30
        1:00 Rest
        5 x 150 1 @ 1:40, 2-3 @ 1:50, 4-5 @ 2:00
        1:00 Rest
        6 x 100 @ 1-3 @ 1:05, 4-5 @ 1:10, 6 @ 1:20
        1:00 Rest
        2x
            3 x 100 @ 1:30 – Swim with Paddles – Max DPS
            4 x 50 Fr K @ 1:00 – #1 JMI, #2 1st half of each Lap Race, #3 2nd half, #4 RACE
    #B
        4 x 200 1 @ 2:20, 2 @ 2:30, 3-4 @ 2:40
        1:00 Rest
        5 x 150 1 @ 1:50, 2-3 @ 2:00, 4-5 @ 2:10
        1:00 Rest
        5 x 100 @ 1-2 @ 1:10, 3-4 @ 1:15, 5 @ 1:25
        1:00 Rest
        2x
            3 x 100 @ 1:30 – Swim with Paddles – Max DPS
            4 x 50 Fr K @ 1:00 – #1 JMI, #2 1st half of each Lap Race, #3 2nd half, #4 RACE
    
WD
    3 x 100 @ 1:30

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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