Swimming

Daily Swim Coach Workout #688

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, 15-18 years old
Target level:  Age Group (Advanced)
Weeks until target meet:  6 weeks
Team Location:  Australia
Course:  50 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

4 x
    50 MIO K :05 rest
    100 MIO S :10 rest

4 x
    [MAINTAINING SC IS MOST IMPORTANT WHILST INCREASING POWER]
    [EACH ROUND 50’s PACE + :05]
    [EACH ROUND ALL 50’s PROGRESS]
    2 x 50 FLY SC + DESCEND 1-2 :55/1:00/1:05/1:10/1:15
    2 x 50 BK SC + DESCEND 1-2 :55/1:00/1:05/1:10/1:15
    2 x 50 BR SC + DESCEND 1-2 :55/1:00/1:05/1:10/1:15
    2 x 50 FR SC + DESCEND 1-2 :55/1:00/1:05/1:10/1:15
    [EACH ROUND PROGRESS 200 TIME]
    200 IM MAINTAIN BEST SC + GET TIME

8 x
    [SPO x 6, DIS x 4, MAS x 2]
    50 FLY w SNORKEL + FINS
    100 FR w SNORKEL + FINS

400 as 50 BR/50 BK w FINS [DIS 200, MAS 100]

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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