Daily Swim Coach Workout #391

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:  Age Group (Intermediate), Age Group (Advanced), Senior Age Group/ High School State 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

#Lane1-3
    4 x 200 Free, Choice Kick, IM Drill, Free Pull 4:00
    3 x 100 1:45 (50 Kick, 25 Drill, 25 Swim)
    4 x 25 Sprint from a Dive :50
    
    12 x 25 Sprint Free 2:00
    
    2x
     1 x 50 Choice Kick :55
     1 x 50 Choice Kick 1:00
     1 x 50 Choice Kick 1:05
     1 x 50 Choice Kick 1:10
     1 x 200 Choice Kick for Time
    
    4x
     4 x 25 Sprint :30
     1 x 100 Kick 2:00
    
    
    10 x 25 Free Turns :20
    10 x 25 Stroke Turns :20
    
    Relays
    
    400 Easy

#Lane4-8
    4 x 200 Free, Choice Kick, IM Drill, Free Pull 4:30
    3 x 100 2:10 (50 Kick, 25 Drill, 25 Swim)
    4 x 25 Sprint from a Dive :50
    
    12 x 25 Sprint Free 2:00
    
    2x
     1 x 50 Choice Kick 1:05
     1 x 50 Choice Kick 1:10
     1 x 50 Choice Kick 1:15
     1 x 50 Choice Kick 1:20
     1 x 200 Choice Kick for Time
    
    3x
     4 x 25 Sprint :30
     1 x 100 Kick 2:00
    
    10 x 25 Free Turns :30
    10 x 25 Stroke Turns :30
    
    Relays
    
    200 Easy


Ryne Drogemuller
Head Site Coach, Aqua Swim Club

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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