Daily Swim Coach Workout #405

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:  4 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

‘Set a goal to make the most of things with your abilities. Let no one person work harder than you. That is in your control. Being better than someone else is not in your control. ‘ John Wooden
Warm-up
800 RIMO Swim or Drill
Main set 1
    5 x 300 4:30, 4:45, 5:00 ,alternate 100 IM, Kick, buoy, Descend 1-5
3 x Paddles or Swim
    150 1 eye breathing, 2:00, 2:10, 2:20
    150 BC 5, 2:00, 2:10, 2:20
3 x Kicking
    4 x 25 UW 12.5 to 15m :30, :35, :40
    2 x 100 choice 1:40, 1:50, 2:00
6 x #Distance
    4 x 50 G1 :35, :40, :45
    2 x 50 G3 :45, :50, :55 (1650 pace)
#MidDistStroke
    5 x
        2 x 75 G1 Free :55, 1:00, 1:05, 1:10
        2 x 50 YOUR STROKE G3/G4 :45, :50, :55, 1:00
4 x Loosen Down – BUOY
    25 Dbl arm back
    25 Boat scull
    


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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