Swimming

Daily Swim Coach Workout #723

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:  Speed and Power
Target age group:  15-18 years old
Target level:  Senior Age Group/ High School State Level
Weeks until target meet:  5 weeks
Team Location:  United States
Course:  25 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

50:00 DLand

[ 12 J’s / Jump Rope / A&L Swings / T-Spine + CR’s / Coordination / Mini-Band Legs I / Stretch Cord ]

[ PVC / PVC L&R / TB Throws / 3 x 8 PVC OH Squat ]

[ 3 x 8 Jump Shrugs / 3 x 8 High Pull / 4 x 20 Squat/Fwd. Lungs/Step-up + 10 Squat Jump ]

800 MIX = 400 Ch + 8 x 50 w/10 RI IMO D/S x 25

2x Rd .1 Fr/Rd. 2 Stk
    6 x 75 @ 1:20 P w/Paddles [ focus on catch ]
    4 x 100 @ 1:45 K [ same stroke ]
    2 x 50 @ 1:00 Perfect [ think catch and flow ]

1x
    3 x 150 Fr @ 2:30/2:20/2:10 EN2/EN3
    4 x 150/125 Fr @ 2:00 SP
    1 x 200 @ 4:00 REC
    3 x 100 @ 2:00/1:50/1:40 Prime Str EN2/EN3 [ No Free ]
    4 x 100 @ 1:30 Prime SP
    1 x 200 @ 4:00 REC
    3 x 50 @ 1:10/1:05/1:00 Weak Stroke EN2/EN3 [ No Free ]
    4 x 50 @ :50 Weak SP
    1 x 200 REC

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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