Swimming

Daily Swim Coach Workout #812

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:  2 weeks
Team Location:  United States
Course:  20 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

35:00 DLand
10:00 Change & Rinse

600 MIX = 320 Ch + 7 x 40 w/10 RI K/S x 20

2x
    1 x 400 @ 6:30 alt 100 Fr/100 Prime
    2 x 120 @ 2:00 Ch Kick w/Snork
    3 x 100 @ 1:40 Fr 60 D + 40 Build w/Pads & Snork
    4 x 80 @ 1:15 Fr BC3P

1x
    1 x 700 @ 12:00 Fr (open turn at 600 and get time)
    1 x 600 @ 10:00 Fr (open turn at 500, get time, beat 600 split from 700)
    1 x 500 @ 8:15 Fr (open turn at 400, get time, beat 500 split from 600)
    1 x 400 @ 6:45 Fr (open turn at 300, get time, beat 400 split from 500)
    1 x 300 @ 5:00 Fr (open turn at 200, get time, beat 300 split from 400)
    1 x 200 @ 3:15 Fr (open turn at 100, get time, beat 200 split from 300)
    1 x 100 @ 1:45 Fr (open turn at 60, get time, beat 100 split from 200)
    1 x 60 @ 1:00 Fr FAST (beat 60 split from 100)

Coaches Ch WD

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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