Daily Swim Coach Workout #59

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:  Base building
• Target age group:  13-18 years old
• Target level:  Age Group (Intermediate), Age Group (Advanced)
• Weeks until target meet:  18 weeks
• Team Location:  Europe
• Course:  25 Meters
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Innsvømming #Distansegjengen [1200]
    2×600 mz (75 fr i1 drill + 75 swim i1 + 75 fr i1 drill + 75 swim i1 + 150 fr i1 + 100 fr i2 + 50 fr i3)
    
Hovedserie #Distansegjengen [5350][Sverre, Vebjørn, Eirik, Alex A, Ingve]
    5×800 fr i2 @11:00
    3x
        4×50 fr i1 @0:55
        3×50 fr i3 @0:50
        2×50 fr i5 @0:45 [tung i pusten, ikke bare mose på]
    
Utsvømming #Distansegjengen [1200]
    1000 fr mz i1
    200 vf i1
    
Innsvømming #A-partiet [1200][Mathilie + Malene]
    4x
        75 bk drill i1
        75 bk swim i1
        75 bk bein i2
        75 bk kick i2
        
Hovedserie #A-partiet [3500]
    5×400 bk Odd 390m i1 + 10m i8. Even: 400m i1
    5×200 bk Even: 190m i1 + 10m i8. Odd: 200m i1
    5×100 bk Odd: 100m i1. Even: 90m i1 + 10m i8
    
Utsvømming #A-partiet [600]
    600 vf i1
    
    
Innsvømming #B-partiet [1300][Erik, Mathilde, Una, Sofie, Mario]
    600 (200 vf i1 + 400 IM drill i1)
    2x
        150 br i1 drill [bølge med scull – bølge med scull og 2 armtak – 3 bein + 1 arm]
        100 br (50 drill i2 + 50 swim i2) [drill = 3 bein – 1 arm]
        50 br i3
    100 vf i1
    
Hovedserie #B-partiet [3600]
    4×250 (50 fly i3 + 100 bk i3 + 100 br i3) [Fly = easyspeed]
    4×250 (100 bk i3 + 100 br i3 + 50 fr i3)
    600 fr i1 arm padles poulboy
    4×125 (25 fly i3 + 50 bk i3 + 50 br i3) [Fly = easyspeed]
    4×125 (50 bk i3 + 50 br i3 + 25 fr i3)
    
Hovedserie 2 #B-partiet [600]
    4x
        50 @1:00 (10m fly kick i3 + 15m fr swim i1 + 10m fly kick i8 + 15m fr swim i1)
        50 @1:00 (10m fly kick i3 + 15m fr swim i1 + 15m fly kick i8 + 10m fr swim i1)
        50 @1:00 (15m fly kick i3 + 10m fr swim i1 + 15m fly kick i8 + 10m fr swim i1)
        
Utsvømming #B-partiet [750]
    750 mz (150 fr i3 + 200 fr i2 + 400 i1 fr/bk(
    
    

Magnus Klæboe Nordgård
Head Coach, Tromsø swim club

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