Daily Swim Coach Workout #390

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, 19-22 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level
  • Weeks until target meet:  5 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

warm-up
    1×600 swim
3x
    2×50 back drill – 10k3p @55 – 4 fly kicks off walls
    1×150 EN1 choice kick @2:45
    2×100 FAST choice kick @1:40
    1×50 FAST choice kick @1:00
1×100 easy
1x
    1×200 EN1 FRIM @2:40
    2×200 EN1 IM @2:40
    3×50 Fly FAST @1:00
    1×200 EN1 FRIM @2:40
    2×200 EN1 IM @2:40
    3×50 Back FAST @1:00
    1×200 EN1 FRIM @2:40
    2×200 EN1 IM @2:40
    3×50 BRST FAST @1:00
6×25 above H2O back – drill @35
5×100 free – EN3 – FAST @2:00
1×100 easy


Rick Guenther
Head Coach, Corvallis Aquatic Team

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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