Swimming

Daily Swim Coach Workout #768

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
Target level:  Senior Age Group/ High School State Level
Weeks until target meet:  4 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

45:00 LB/TB WO
10:00 Change & Rinse

3 x 100 @ 1:45 Fr/Ch/Fr (K/D/S x 50 [2x])
6 x 50 @ :55 Ch K/S x 25

5:00 KO Rods @ 5 m

14 x 25 @ :30 1-12 IMO + 2 x 25 Ch Indy HVO [ First 4 Strokes HVO ]

3x
    4 x 75 @ 1:15 50 10-10-10 Fr D + 25 S w/Pads, Fins, & Snork
    1:00 Equip Off
    3 x 50 @ :50 EN2 Fr S
    1:00 Equip On

3x
    4 x 125 @ 2:20 100 Fr S + 25 Fr K – Focus on Strong Kick Finish
    2 x 200 @ 3:20 Bk

Take KO Rods Out and GO HOME!

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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