Daily Swim Coach Workout #404

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:  13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Thank you for coming!
    
Warm-up
    700 PHELPS (25 driill/kick alt 100 free, 100 IMO)
4 x Main 1
    3 x 50 G1 Free :40, :45, :50
    2 x 50 G2 IMO ROUND :45, :50, :55
    1 x 25 G3 IMO ROUND :30, :35, :35
    1 x 25 G4 IMO ROUND :30, :35, :35
4 x Intermission Kick
    75 Free Kick build 1:20, 1:25, 1:30
    50 G3 Kick YOUR STROKE 1:00
    1 x 25 G4 Kick Free :35
    1 x 25 G4 kick YOUR STROKE :35
100 choice reset
Main 2 (G3=RED) (paddle opt) no equip on recovery
    100 G3 free
    100 recovery
    200 G3 free
    100 recovery
    300 G3 free
    100 recovery
    400 G3 free
    100 recovery
    500 G3 free
    500 recovery fins
Main #3 (G4=Blue, G5=Purple)
    4 x 50 Dive 2:00 IMO G4-
    100 reset
    4 x 50 Dive 2:00 YOUR STROKE
Loosen Down 500 AE
    

    

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.

AE = Any Equipment


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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