Daily Swim Coach Workout #392

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, 19-22 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level, Age Group (Advanced)
  • 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

Team Meeting – Review of week:Th-Fri 8-10am.

Warm up – Snorkel and Fins – Pretty strokes – finish each being mindful of the hand position Pinky Finish (PF) and shoulder minimization.
    400 6:00 3rd black line Breath to GYM SIDE ONLY DPS 10-12 strokes PF
    4 x 25 – 4th black line 8 strokes – rehearse 3 stroke finish :30
    300 4:30 3rd black line Tree side Breathing plus 8-10 strokes or less per length
    4 x 25 – 4th black line 8 strokes – rehearse 3 stroke finish :30
    200 3:00 3rd black line, corkscrew over to heads up vertical back kick
    4 x 25 – 4th black line 8 strokes – rehearse 3 stroke finish :30
    4 x 100 1:40 corkscrew streamline kick on the first length – Tight core, side kick after surfacing on the rest of the 100.
    100 vertical kick back w med ball (take 5-10 SR at 25’s if needed.
5 x Kicking and Sculling set
    1 x 50 1:30 (5 vertical jumps under flags, 2 stroke swim to turn off of last jump (5yds) no breath flip and sprint to half, next half polo stroke, flip and 4th black line underwater, flip, boat pull to 15 m mark, chair sit scull until your knees touch the wall.
    1 x 25 kick on :20
    1 x 25 kick on :30
    2 x 25 kick on :20
    2 x 25 kick on :40 first and last 10 kicks flutter fast
5 x Set one.
        3 x 50 choice on :50
        1 x 50 YOUR STROKE 5th Gear :50
    4 x Set two
        2 x 50 Choice on ;55
        1 x 50 YOUR STROKE 5th Gear :55
    4 x Set three
        1 x 50 choice1:00
        1 x 50 Fast 200 P 1:00
    2 min rest
    4 x 50 – All fast Dive Your stroke 2:00

3 x Main
    2 x 175 2:30 (or 150 or 125) Paddles, no breathing 3 strokes in and out of turns
    2 x 25 dog paddle – reach forward and dig deep. steady head :45

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.

Boat scull: on back, feet first. Chair: like sitting in a chair sculling forward.

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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