Daily Swim Coach Workout #504

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:  National/ Collegiate Level
• Weeks until target meet:  1 weeks
• Team Location:  United States
• Course:  25 Meters
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

18:00 WUTS: PVC, Hip Series, Stretch Cord Series

600 S/K/D

1x
    8 x 150 @ 2:30 Fr K/D/B x 50
    12 x 75 @ 1:05 Weak/Prime 50 D/25 Perfect

6 x 200 @ 6:00 EN3 Best Avg. K

200 shake out

10 x 50 @ OMG HVO Burst/Turn/Finish w/fins [ NO RZ BREATHING ]

2x
    8 x 50 @ :50 Desc. 1-4/5-8 to 90% 200 Pace
    4 x 25 @ :30 BC3/2/1/0
    :30

6 x 100 @ 1:45 Bk K/S x 50
8 x 25 RIMO @ :30 D/S

Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team

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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.