Swimming

Daily Swim Coach Workout #808

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:  13-14 years old, 15-18 years old
Target level:  Age Group (Advanced), 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 DLand
10:00 Change & Rinse

700 MIX = 400 Ch + 6 x 50 w/10 RD O = K/D x 25/E = D/S x 25

3x SAME STK x RD
    1 x 75 @ 1:20 50 K + 25 D
    1 x 75 @ 1:20 25 K + 50 D
    1 x 75 @ 1:20 50 D + 25 S
    1 x 75 @ 1:20 25 D + 50 S

#Stroke
    4x
        1 x 100 @ 2:00 Stk 25 D/25 DPS
        1 x 200 @ 3:00 50 Fr BC3/50 Stk
        1 x 300 @ 4:00 100 Fr EN2 + 100 Stk EN2 + 100 Stk SP
        1 x 150 @ 3:00 REC

#Nagy
    4x
        2 x 175 @ 3:00 Br 50 K + 50 Pull + 75 Build
        4 x 75 @ 1:15 Br SWOLF
        1 x 50 @ 1:00 REC

#Wolverines
    2x
        1 x 400 @ 6:00 Smooth & Strong w/Pads, Fins, & Snork
        1 x 400 @ 6:00 Alt Bk/Fr w/Pads & Fins
        1 x 400 @ 6:00 200 EN1 + 200 EN2 w/Pads, Fins & Snork
        1 x 400 @ 6:00 200 EN2 + 200 EN3 w/Pads, Fins, & Snork
    
300 RIMO K/D/S x 25

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.

#Stroke is generally IMers, Flyers, or anyone who needs to work on a specific stroke that night. #Nagy (named after Jozsef Nagy) is breastroke work. #Wolverines (Michigan) is the distance group or anyone who I feel needs more aerobic base work.

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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