Swimming

Daily Swim Coach Workout #747

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:  13-14 years old, 9-12 years old
Target level:  Age Group (Advanced), Age Group (Intermediate)
Weeks until target meet:  1 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up
    4×200    SKIP [Swim-Kick-IM-Pull]
    3x
        2×50 kick @ 1:00    [moderate interval for this group]
        2×50 kick @ :50    [challenging interval for this group]
    4x    (rounds in IM order)
        50 @ 1:00    build up
        50 @ 1:00    build down
        50 @ 1:00    easy
        50 @ 1:00    fast
        
Main
    4x    (rounds in IM order)
        6×100 @ 1:50    
        6×25 @ :40    recovery
    [For the 6×100…..do a 25 @ 100 pace (from start), check time, swim 50 easy (can be free), check time, then a 25 @ 100 pace. The 1st and 4th 25 must be within :01 of each other]
        
Pull/ Active Recovery
    1000 pull @ 16:40    [Done as 50-100-150-200-200-150-100-50 @ :50 base…minimum stroke count each lap, goal is to stretch out]

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.

SKIP (swim-kick-IM-pull)

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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