Daily Swim Coach Workout #39

by Dan Dingman 0

January 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:  19-22 years old
  • Target level:  National/ Collegiate Level
  • Weeks until target meet:  7 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm up
    200s
    2 x
        100k
        100p
    200s
        
3 x [RD 1 – Kick, RD 2 – Pull, RD 3 – Swim]
    4 x 100 Desc 1-4 @ 2:00/1:45/1:30 by round
    
#Short-Sprint FAST TURNS
    2 x
        500 Speed play @ 7:30
        2 x
            4 x 100 End-2 [r- :05]
            100 End-2 [r-:10-:15 Get HR]
        200 Recovery @ 3:00
    
#Long-Sprint FAST TURNS
    1000 Speed Play @ 15:00
    2 x
        300 [F/E/F by 100] @ 4:30
        4 x 200 [150 Short Axis Stroke?] End-2 [r- :10-:20]
    200 Recovery @ 3:00
    
#Short-Sprint #Long-Sprint
    16 x 25 [4 Recovery, 4 Desc, 4 CD, 4 Hard] @ :45
    
#Short-Sprint
    8 – 12 x 25 Blast OTB [Walk back]
    
#Long-Sprint
    6 – 12 x 37.5 Blast OTB [Walk back]
    
#Distance FAST TURNS
    2000 [10 x 50 Fast, 100 DPS Strong, 50 Recovery] @ 13:30
    1000 Speed Play @ 15:00
    200 Recovery @ 3:00
    1000 [5 x 50 Fast, 100 DPS Strong, 50 Recovery] @ 13:30
    500 Speed Play [Or Fast???] @ 7:00
    
Cool Down
    14 x 25 CD


Kyle Walthall
Head Swimming & Diving Coach, Ashland University

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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