Swimming

Daily Swim Coach Workout #714

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:  Race Specificity
Target age group:  19-22 years old
Target level:  National/ Collegiate Level
Weeks until target meet:  8 weeks
Team Location:  United States
Course:  50 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

1×1500                OYO

2x Kick Pre-Set
    6×50 @ 1:10[/1:00 R2]        Clear –     O – [Side] Kick / E – [4×8] Kick [R1] NOEQ/ [R2] Fins
    4×100 @ 2:10[/1:40 R2]     Green/White –    [ BLAST 15m → Smooth Kick ]    [R1] Board & Snorkel/[R2] Fins
    
1x Main Set
    6×50 @ :50                    Clear – Drill [By 2] CHEQ [ Sailboat Drill / Double Recovery / 3 Stroke Glide ]
    4×300 @ 4:15                 Pink – [ By 300: P&B (at Ankles) / P&B (Regular) / Paddle Swim / Swim ] P & B
    15×50 @ :50                 500 P – [ Desc. 1-5, Hold 6-15 ] [ Conversion Factor 0.874 ]
    1×50 Clear AREC
    
1x Main Set
    6×50 @ :50                    Clear – Drill [By 2] CHEQ [ Sailboat Drill / Double Recovery / 3 Stroke Glide ]
    2×300 @ 4:15                 Pink – [ By 300: P&B (at Ankles) / P&B (Regular) / Paddle Swim / Swim ] P & B
    15×50 @ :50                 500 P – [ Desc. 1-5, Hold 6-15 ] [ Conversion Factor 0.874 ]
    1×50 Clear AREC
    
4×100                             Clear/White – Social Kick/UW Swim

Show me a guy who’s afraid to look bad, and I’ll show you a guy you can beat every time -Lou Brock
    
[ Color         HR ] || [ White        20-23 ] || [ Pink         22-25 ] || [ Red         24-27 ]
[ Orange     26-30 ] || [ Blue         30+ ] || [ Purple     MAX ]

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.

OYO – On Your Own
NOEQ – No Equipment
CHEQ – Choice Equipment

Conversion Factor — This was a long course practice in the middle of short course season.

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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