Daily Swim Coach Workout #141

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

500 on 9:00 SKIDS w/chutes
(3min)

4x rounds
    1×50 on 1:00 Back w/straps
    2×25 on :40 Back Rainbow focus
(3min)

1 round
    4×200 on 3:00 Back [Desc 1-4 for technique]
    2×75 on 1:30 Back [8m, fast]
    4×200 on 2:50 Back [Desc 1-4 for Technique]
    2×50 on 1:00 Back [10m, fast]
    4×200 on 2:40 Back [Hold technique]
    2×25 on :40 Back [12m, fast]
(3min)

5min start video
15min starts, turns finishes

4x rounds
    1×50 on 1:00 Free w/straps
    2×25 on :40 Free Rainbow focus
(3min)

1 round
    3×200 on 2:50 Free [Desc 1-3 for technique]
    2×75 on 1:30 Free [8m, fast]
    3×200 on 2:40 Free [Desc 1-3 for Technique]
    2×50 on 1:00 Free [10m, fast]
    3×200 on 2:30 Free [Technique]
    2×25 on :40 Free [12m, fast]
(3min)

Dryland = Core series


John Nelson
Head Coach / Director of Competitive swimming, York YMCA

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.

Leave a Reply

}