Daily Swim Coach Workout #341

by Dan Dingman 0

January 18th, 2021 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
  • Target level:  Senior Age Group/ High School State Level
  • Weeks until target meet:  2 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm up Fins
    300 Choice – 3rd Black UW each wall
    300 – w snorkel, pocket kick fly, back flex, or free flex
    100 scull – Mix
    3 x Snorkel/Fins
        2 x 25 1/7 Free or Back :30
        2 x 25 3/7 Free or Back: 30
Kick – snorkel
    400 hyper streamline Free
    4 x 100 1:45 hyper streamline Your Stroke
    4 x 50 fast 1:10 Your stroke
100 ez
    15 x 100 alt 100 BC 3/5, Catch up style, 1:20, 1:25, 1:30 or 1:35
100 ez
Main Distance
    3 x 800 10:00 Des 1-3, 11:00 or 12:00
100 ez
3 x Finish Speed
    1 x 50 on 1:00 200p plus 1
    1 x 25 2 breaths fast :30
    1 x 25 1 breath fast :30
    1 x 25 ez on :40
LD 225


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.

1/7 and 3/7 refer to strokes and kick. We freeze in what we call the shark fin pose, elbow high in the air, fingers pointed forward – Race Club style, fast strokes. Hyper streamline = snorkel on, hands pancaked on the edge of the board.

Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

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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