Daily Swim Coach Workout #168

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 fast walls (30 sec)
    200 back fast walls (30 sec)
    2X 100 IM @2:30-decend 1-3
    4X25 scull/[email protected]
    4X 50 IMO drill/swim (30 sec rest)

9X 100-hold moderate pace (BT+ 10)
[email protected] 1:40
[email protected]:30
[email protected]:20

3X(R-fly/R-2 back/R3 breast)
    4X 25 [email protected] 30
    [email protected] 1:00
    4X75 [email protected] 1:30
cool down
    200 free-3-5-7-9 breathing pattern by 50
    200 drill choice

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.

BT=Best time

Robin Plank
Head Coach, Slippery Rock Swim Team

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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