Daily Swim Coach Workout #393

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
  • Weeks until target meet:  9 weeks
  • Team Location:  Europe
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

200m ez ch
4x25m fr dr [high elbow] mod
4x50m str dr mod
2x50m str kick mod
200m ch sw mod
–[Zone 5 HR Max]
    #A-TEAM #KOPTAGEL
        28x25m br spr @01:05
    #ESIYOK
        28x25m bk spr @01:05
[4×15 fast – 10 ez same stroke]
[4×12,5 fast – 12,5 ez same stroke]
[4x10m fast – 15m ez same stroke]
[4x15m ez – 10m fast]
[4×12,5m ez – 12,5m fast]
[4x10m ez – 15m fast]
[4x25m spr competitive start]
–[Zone 4]
    #A-TEAM #KOPTAGEL [notlara bak]
        6x
            2x50m br spr @03:20
            50m br fast [200m Pace T: 39:50]
            200m ez ch
    #ESIYOK
        6x
            2x50m bk spr @03:10
            50m bk fast [200m pace]
            200m ez ch

1000m ez ch kick [social]
200m ez


Burçin Sakallar
Head coach, İstanbul Swimming 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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