Daily Swim Coach Workout #396

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:  Senior Age Group/ High School State Level
  • Weeks until target meet:  1 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Wats up B @ 15:00.     In and out jacks 15, leg and arm swings

warmup:
    
    10 x 100 @ 1:30.     50 swim/50 kick free
    10 x 100 @ 1:30     back streamline with fins
    20 x 25 @ :30        fly swim (1up/1 down)
    
    
Main series:
    
    3 x
        6 x 50 @ 1:00. Descend 1-3 x 2
        3 x 100 @ 1:50    descend 1-3
        1 x 200 @ 5:00. Easy swim between flags work walls
        
Speed set:
    
    12 x 50 @ 1:00     1-2 build, 3-4 fast (rd 1-3 free-rd stroke)
    20 x 25 @ :40     3 BUILD – 1 fast (rd 1,3,5 fr, 2-4 stroke)
    3 x 200 @ 3:30        swim/kick/drill free
    
Coaches choice off the blocks
    
    
    
        
        


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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Roberto
5 months ago

Hi there,

Thank you for providing this great material. I am not a pro (neither original english speaker lol) so it is sometimes a bit difficult to understand specific vocabulary. Could someone please clarify this part of the set?

 1-2 build, 3-4 fast (rd 1-3 free-rd stroke) what means “rd”?
 3 BUILD – 1 fast (rd 1,3,5 fr, 2-4 stroke)

Cheers,
Rob

WSCoach
Reply to  Roberto
5 months ago

I believe “rd” means “round”.