Daily Swim Coach Workout #253

by Dan Dingman 0

October 22nd, 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, 13-14 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  15 weeks
  • Team Location:  Europe
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Set 1:
    3x
        200 FR @ 3:30 [6+ u/w]
        4x 50 BK @ 1:00 Drill [Drill = Hold Paddles & Single Arm / Hold Paddles & Drill / S.Arm no paddles] [1 drill per round]
        4x 75 BK @ 1:15 Build_Desc (Round 1 with Paddles on)
        
    
Set 2: Main Set
    1x 100 Choice FAST! (AEP) @ 2:15
    1x 100 Chocie Easy @ 2:30
    2x 100 Choice FAST! (AEP) @ 2:15
    1x 100 Chocie Easy @ 2:30
    3x 100 Choice FAST! (AEP) @ 2:15
    1x 100 Chocie Easy @ 2:30
    4x 100 Choice FAST! (AEP) @ 2:15
    1x 100 Chocie Easy @ 2:30
    5x 100 Choice FAST! (AEP) @ 2:15
    1x 100 Chocie Easy @ 2:30

Set 3:
    2x
        4x 50 Choice Kick HARD! @ 1:15
        2x 100 FR @ 2:00 Easy. Silent Hand Entry
    300 Choice Easy @ 6:00

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.

AEP = Aerobic Power


Michael Glossop
Head of Performance Swimming, Bassetlaw Swim Squad

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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