Daily Swim Coach Workout #215

by Dan Dingman 0

September 14th, 2020 Swimming Workouts, Training

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:  15-18 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level
  • Weeks until target meet:  18 weeks
  • Team Location:  Europe
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

#A-TEAM #KOPTAGEL #ESIYOK
    4x150m RIMO ez

#A-TEAM
    12x200m IM build kick dr sw @03:30
    [1-7 50m fly – 100m bk – 50m br kick]
    [2-8 100m bk pull – 100m br kick]
    [3-9 50m bk – 100m br pull – 50m fr kick]
    [4-10 50m fly kick – 100m bk – 50m br]
    [5-11 100m bk kick – 100m br pull]
    [6×12 50m bk pull – 100m br kick – 50m fr build]

#KOPTAGEL
    [a3]
    12x100m fr build @01:38 [T: 01:23]

#ESIYOK
    [zone2]
    20x100m bk build @01:34 [T: 01:19]
    10x50m bk build @00:50 [T: 00:39]
    [30 backstroke swimming. 1x100m and 1x50m will swim]

#A-TEAM
    400m br kick mod board
    200m ez ch
    200m br kick build board
    200m ez ch
    100m br kick fast board
    200m ez ch
    50m br kick fast board [max]
#KOPTAGEL
    24x100m fr kick build board [15′ rest]
#ESIYOK
    16x100m bk kick fast [15′ rest]

#A-TEAM
    [a3]
    20x50m br build @00:58 [T: 00:43]
#KOPTAGEL
    200m ez ch
#ESIYOK
    200m ez ch
#A-TEAM
    400m ez ch


Burçin Sakallar
Head coach, İstanbul Swimming Club

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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