Daily Swim Coach Workout #395

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
  • Target level:  National/ Collegiate Level
  • Weeks until target meet:  2 weeks
  • Team Location:  United States
  • Course:  20 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

14 Days til ISCA Cup! DETAILS MATTER!!
    
“The harder the battle, the sweeter the victory.” – Les Brown

18:00 WUTS: 12 Up/Out J’s, MB Chopper Series, Lunge & Reach, T-Spine, PreHab, CRs, Leg & Arm Swings

800 REC Mix S,P, K, D
1:00
9 x 100 @ 1:30 EN1/EN2 = 1 Smooth BCP, 1 Fast Ch Kick, 1 50K/50S
1:00
2 x
    8 x 25 @ :30 HVO Bursts EN1/SP [ HVO Out/ IN/ B/ Sp ]
    1 x 50 @ 1:00 REC Ch

2 x
    1 x 75 @ 1:10 Dive SP Prime
    1 x 50 @ 1:00 Push SP Prime
    1 x 25 @ :30 Push SP Prime
    1 x 50 @ 1:00 Push SP Prime
    1 x 200 @ 4:00 REC Loosen Ch
    1:00

1 x    
    12 x 100 @ 1:20 [ 115 ] Free Pull & Pd, Spike 6 & 12
    :30
    8 x 25 @ :30 Prime Drill    

1 x
    1 x 75 @ 1:15 Dive Sp Prime
    1 x 25 @ :30 Push Sp Prime
    1 x 150 @ 3:00 4:00 REC Loosen Ch
    1 x 75 @ 1:15 Dive Sp Prime
    1 x 25 @ :30 Push Sp Prime
    1 x 100 @ 3:00 REC Loosen Ch
    1 x 50 Dive SP Prime in 3 Heats
    1 x 100 REC ch
    
15 x 100 @ 1:15 Smooth Fr w/ Fins, every 5th Back
200 REC K/D Ch

IMPROVE and INCREASE your recovery behaviors and work on your mental training EVERYDAY !


Trevor Rill
National Training Group Assistant Coach, Eagle Swim 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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