Swimming

Daily Swim Coach Workout #779

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:  15-18 years old
Target level:  Senior Age Group/ High School State Level
Weeks until target meet:  6 weeks
Team Location:  United States
Course:  50 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

40:00 DLand + Change Over & Rinse

1000 MIX = 400 Ch + 4 x 100 w/10 RI D/S x 50 + 4 x 50 w/10 RI Build to FAST w/OLY Details

3x
    6 x 50 @ 1:00 Prime D
    1:00 Equip On
    6 x 50 @ :55 25 EN2 + 25 SP UW Fly K w/Fins
    1:00 Equip Off
    1 x 100 @ 2:00 REC
    
6x
    1:00 Jump Rope
    1 x 50 @ 1:00 = 37.5 SP + 12.5 REC
    1 x 50 @ 1:00 SP = 43 SP + 7 Dolphin Dive to Bottom & Push w/Perfect Finish
    :30 Catch Breath

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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