Swimming

Daily Swim Coach Workout #776

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:  9-12 years old, 13-14 years old, 15-18 years old
Target level:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
Weeks until target meet:  11 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warmup
    200 IM Kick
    200 IM Swim

Main Set [All Relays are ALWAYS SPRINT]
    10 x 25 Fly Relay Style [3 to a lane / Flipturn at Mid Pool]
    5 x 100 IMO + IM @ 1:45 [Top Tier, each group down adds :15]
    shuttle fr ez
    10 x 25 Breast Relay Style [3 to a lane / Flipturn at MidPool]
    5 x 100 IMO + IM @ 1:45 [Top Tier, each group down adds :15]
    shuttle fr ez
    10 x 25 Free Relay Style [3 to a lane / Flipturn at MidPool]
    5 x 100 IMO + IM @ 1:45 [Top Tier, each group down adds :15]
    shuttle fr ez

    From Mid Pool
        4 x 200 IM odds kick evens swim [Med between flags / Sprint from flags to the wall] 1:00 Rest
Cool Down
    200
        150 Fr Reverse Build
        50 Walk

Diving Well

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.

IMO = IM Order
IMO+IM = 1 of each stroke, plus an IM

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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