Daily Swim Coach Workout #251

by Dan Dingman 0

October 20th, 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:  13-14 years old, 15-18 years old
  • Target level:  Senior Age Group/ High School State Level
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up: Repeat 3x
    4×100 @ 1:30 odds- free/evens- back
    2×75 @ 1:30 free kick w/board

Back Half Work:
    6×175 @ 2:30 odds- free/evens- choice (100 swim/75 kick w/board)
    
Endure:
    800 free @ 11:00 (1000 PB – 2:00)
    4×75 fly @ 1:00 k/d/s
    600 free @ 8:00 (500 PB + 1:00)
    4×75 back @ 1:00 k/d/s
    400 free @ 5:30 (500 PB – 1:00)
    4×75 breast @ 1:00 k/d/s
    200 free @ 2:45 (200 PB +:30)
    4×75 free @ 1:00 k/d/s
    100 free RACE @ 1:45

Sprint Set: Repeat 5x
    100 free cruz @ 1:20
    50 back @ 1:00
    50 free SPRINT DESC. @ :40

    


Trevor Rill
Assistant Head Coach, JCC Swimming

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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