Daily Swim Coach Workout #821

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:  19-22 years old
Target level:  National/ Collegiate Level
Weeks until target meet:  9 weeks
Team Location:  United States
Course:  25 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

10:00                 White – OYO

3x Empire Strikes Back
    2×100 @ 1:30                 White – Perfect & [ Smooth ]
    1×400 @ 4:50/[4:40]         Red – Pull P & B
    4×50 @ :45/[:40]             500 P [ UWK +1]

1x Attack of the Clones
    1×600 @ 20:00                Purple – Freestyle Relay [ 2-3 Person ]Relay [ Each Person does 600y ] [ Broken as either 150s or 200s ]
1x Phantom Menace
    1×500 @ 15:00                Purple – Free Race (Straight Up) [ UWK +1 Focus ] [ Options = No Fins +20 Lifetime, Fins +6 Lifetime ]
1x Revenge of the Sox
    1×500 @ 20:00                 Purple – Choice Relay 100 Sox Kick / 100 Kick / 200 Fin Kick / 100 Swim

1x Return of the Jedi Warm-Down
    1×100                         White – Social Kick
    12×25                         White – CHEQ 25 Iceberg / 25 Water Walk / 25 Perfect Swim

[ Focus: Today is about racing at 500 pace, as well as continuing to work your legs. ]
[ Focus: The ‘Empire’ set is there to help you recover from your race, as well as build you back up in to the next one.
[ Focus: The first relay is to start the racing and preparing. The time goals for the 500 are there for you to have a goal in mind while you’re racing each other. ]
[Focus: The last relay should be fun and competitive while also kicking really fast. ]
[**If you win a relay/race, on the ‘Empire Strikes Back’ Set, you do a 200 on the same interval instead of a 400**]
The Highest Compliment that you can pay me is to say that I work hard every day, that I never dog it. -Wayne Gretzky
[ Color         HR ]
[ White        20-23 ]
[ Pink         22-25 ]
[ Red         24-27 ]
[ Orange     26-30 ]
[ Blue         30+ ]
[ Purple     Max ]

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.

OYO – On Your Own
UWK – Underwater Kick
CHEQ – Choice Equipment

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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