Daily Swim Coach Workout #401

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 swings, arm swings

Warm up series:
    
    3 x 200 @ 3:30.     swim/kick/drill. Free
    3 x 200 @ 3:30.     Swim/kick/drill back
    20 x 25 @ :30.     Fly 3 breathes only
    8 x 50 @ 1:00.     25dr/25sw IMO 2 each stroke
    8 x 50 @ 1:00         25kick/25sw IMO
    
    
aerobic series:
    
    15 x 100 @ 1:40        free swim descend 1-3 all free
    20 x 50 @:50            free swim with paddles and snorkel
    
    
speed series:
    
    4 x 200 @ 4:00         drill/kick/build/swim by 50s prime
    2 x
        1 x 100 @ 5:00     in heats prime race
        2 x 50 @ 1:00     easy swim prime
        1 x 200 @ 4;00    easy swim
        
        choice cool down.
        
        


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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