Daily Swim Coach Workout #673

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:  In-Season Recovery
Target age group:  13-14 years old, 15-18 years old
Target level:  Senior Age Group/ High School State Level
Weeks until target meet: 
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

    400 Free
    8×100 IM @1:30-1:40
    16×25 @30 (fast/ez, ez/fast, build, all out)

Main set
    4x [round #1 dist/strk, #2 VO2pace , #3 Desc 1 to 4, #4 Build ]
        4×100 @1:30 [R#234 @1:40]
        200 drill
    4x [#1 dist/strk, #2 VO2, #3 Desc 1 to 4, #4 Build]
        75 @1:10 [R#234 @1:20]
        200 drill
    4x [#1 dist/strk, #2 VO2, #3 Desc 1 to 4, #4 Build]
        50 @50 [R#234 @60]
        200 drill
Kick set
    12×50 @ 50

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

In season recovery day

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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