Daily Swim Coach Workout #200

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:  19-22 years old
• Target level:  National/ Collegiate Level
• Weeks until target meet:  < 1 week
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

No Quote: ‘Grit is passion and perseverance for very long-term goals. Grit is having stamina. Grit is sticking with your future, day-in, day-out. Not just for the week, not just for the month, but for years. And working really hard to make that future a reality. ‘    -Dr. Angela Lee Duckworth

Countdown: 37 Days Left Until RMAC Championships/ 65 to NCAA Championships

Warmup:
    3x (r1 swim, r2 drill, r3 kick)
        200 feet past flags
        4×50 build

Kick/Scull:
    8×100 Kick@2:00
    IMers-IMO rotate 25 scull in stroke
    Free-Rt,Lft, Front Kick, rotate 25 scull free

#IMEN2Group Main Set:
    4x
        8x25IMO by round Fly@30/Bk-30/Br-35/Fr-25 (1-4 Blast Breakouts w/K.C.) (5-8 Blast 12.5 Finishes)
        100 IM@1:30 cruise
        4×50@:50 desc 1-3,4 hold speed (work transitions) (r1- Fly/Bk, r2-Bk/Br, r3-Br/Fr, r4 Main)
        
#FreeEN2Group Main Set:
    4x
        8×25 Free@20 (NB Straight arm Finishes)
        100 Free@1:10/1:15/1:20 FPSO
        4×50 Fr@50 desc 1-3, hold 4 (work turns- Feet past flags/ hold line)
        :20-30 sec to start all together

Pull/Swim:
    P 300@4:00 free pull w/snorkel (early catch)
    S 2×150@2:30 bk/br/fr (Freestylers- swim w/last 50 1 Breath)
    P 200@2:50 free dps w/P only
    S 2×100@1:30 bk/br (Freestylers- swim w/last 25 NB)
    P 100@1:20 Fast free swim w/P&F
    S 2×50@50 bk fast tempo
200 cool down
    
    
    

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.

NB=No Breath
FPSO= Fastest Possible Sendoff
IMO= IM Order
r1= round 1

Tamber McAllister
Head Swim Coach, Dixie State University

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