Daily Swim Coach Workout #21

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:  13-14 years old, 15-18 years old, 19-22 years old
• Target level:  National/ Collegiate Level, Age Group (Advanced), Senior Age Group/ High School State Level, Masters (Advanced)
• 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

warm-up
    1×400 swim
2x [kick – board & snorkel – remind to hold back of board]
    6×50 choice kick w/board – w/snorkel – 2 mod / 1- FAST @1:05
    [Remove snorkel]
    1×200 choice EN1 NS kick @3:40/3:50/4:00
    2×75 choice kick 50 FAST / 25 mod @1:30
    1×75 choice kick FAST @1:30
    1×25 choice kick FAST @40
6×25 choice to prepare for main speed work @40
2x
    6×100 EN1 FRIM @1:35
    2×100 IM EN3 FAST @2:00
    6×75 EN1 Free @1:05 – amazing catch
    4×75 fly/bk/br EN3 FAST @1:30
    6×50 EN1 back @50
    6×50 choice – no free – 1 stroke FAST @1:10
1×100 easy
4x
    1×200 pull w/B+S+P @3:00
    4×50 pull w/B+S+P FAST @1:00 – choice any stroke
    

Rick Guenther
Head Coach, Corvallis Aquatic 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.