Daily Swim Coach Workout #139

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

The Workout

Warm Up
    200 Free/Back
    4x
        25 3 Breath Max @ :30
        50 [Last 25 3 Breath Max] @ :45
        75 [Last 25 3 Breath Max] @ 1:00
        
Kick
    3x
        100 Kick @ 1:45
        50 Kick @ :45
        100 Kick @ 1:45
        50 All Out Kick @ 1:45
        
Pre-Set
    2x
        4×25 Single Arm @ :30
        4×25 Reverse Catch Up @ :30
        2×50 DPS @ :50
        100 Build @ 1:50
        
Main Set
    2x
        2x
            25 Dive All Out @ :30
            2x
                50 Free @ :40
                50 Free 200 P @ :50
            75 Push All Out @ 1:30
        3×50 Gear 3-Gear 1 @ :50
        2×25 Speed Play @ :30
        50 Smooth @ 2:00

Finish
    3×100 Dive All Out @ 4:00
        

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.

3×50 Gear 3 – Gear 1 is Fast/Medium/Easy


Matt Zachan
Head Age Group Coach, New Trier Aquatics

SwimSwam’s daily swimming workout is powered by Commit Swimming.

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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