Swimming

Daily Swim Coach Workout #679

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, 13-14 years old
Target level:  Senior Age Group/ High School State Level, Age Group (Advanced)
Weeks until target meet:  12 weeks
Team Location:  United States
Course:  50 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

5:00
1x Warm Up [50 Meters]
    6 x 100 @ 1:50 FR Drill SNORKEL [6 Kicks / 1P]
    12 x 50 @ :50 FR Swim [D1-3]
    12 x 25 @ :30 IM Swim [3 of each]
    1:00
2x #Dist-MidDist_Free
    3 x 300 @ 5:00 FR Swim
    3 x 200 @ 4:00 FR Swim
    3 x 100 @ 2:20 FR Swim
    1:00
1x #Dist-MidDist_Free
    8 x 100 @ 1:45 50 FL/ 50 BK + 50 BR / 50 FR

1x #400IM-200Strk
    24 x 100 @ 1:40 Odds – BK     Evens – FR
    100 @ 3:00 Choice Swim Easy
3x #400IM-200Strk
    1 x 200 @ 3:00 FR Swim PADDLES
    2 x 100 @ 1:30 FR Swim PADDLES
    2 x 50 @ 1:00 FR Swim No PADDLES
    1:00
1x #400IM-200Strk
    8 x 50 @ 1:30 Stroke Swim FAST

4x #200-Down #Breaststroke
    1 x 150 @ 3:00 Stroke Kick
    1 x 100 @ 2:00 Stroke Kick
    1 x 50 @ 1:00 Stroke Kick
    1:00 Rest
100 @ 3:00 Choice Swim Easy #200-Down #Breaststroke
16x #200-Down #Breaststroke
    1 x 50 @ 1:00 Stroke Drill
    1 x 50 @ 1:00 Stroke Swim [200 Pace]
1x #200-Down #Breaststroke
    12 x 100 @ 1:30 FR Swim PADDLES
===
Cool Down
    1 x 200 @ 4:00 Choice Swim FINS
    
    

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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