Daily Swim Coach Workout #410

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 (Intermediate), Age Group (Advanced)
• 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

4 x 200 Free, Choice Kick, IM Drill, Free Pull 4:00
10 x 50 Free :50
12 x 25 Choice Kick :30
Rest 1:00
12 x 25 Choice Kick on Back :30

#Backstroke
    4 x 200 IM G4 @ 5:00 (50 Fly, 75 Bk, 25 Br, 50 Fr)
    
    2 x 25 BK Sprint @ 0:30
    6 x 25 BK 1 Threshold, 4 Sprint, 1 Threshold @ :40
    2 x 25 BK Sprint @ :40
    4 x 100 backstroke hold dolphin kick count @1:45
    4 x 50 backstroke (odd = 12.5 underwater, even = fast breakouts) @1:00
    8 x 25 backstroke fast @0:40
    3 x 100 Backstroke threshold @1:40
    
    400 Easy
    
#Breaststroke #Lane1-3
    4 x 200 IM G4 @ 5:00 (25 Fly, 50 Bk, 75 Br, 50 Fr)

    4 x 25 Breast Kick with Tempo Trainer set at 1.0 on :45
    4 x 50 Breast Drill 2K1P Drill with Tempo Trainer set at 1.0 (3 Second Glide after each Pull) on :55
    4 x 75 Swim (Descend 1-4) on 1:15
    1 x 50 Easy Free 1:00
    4 x 25 Breast Band Pull on :45
    4 x 50 Pull Breast (2nd 25 add kick with buoy in) on :55
    3 x 100 Breast Swim (Descend 1-3) on 1:45
    1 x 50 Easy Free 1:00
    4 x 25 Breast Band Pull on :45
    4 x 50 Breast Drill 2K1P Drill with Tempo Trainer set at 1.0 (3 second glide after each pull) on :55
    200 Swim – Fast
    
    400 Easy
    
#MIDfree #Lane4-8
    500 Fins + Paddles G4 (Best+10) 8:20
    
    2x
        1 x 200 Threshold (Breathe 3/5/7/9) r5
        1 x 50 Fast Free :50 (Goal :35)
    2x
        1 x 150 Threshold Free (5/7/9) r5
        1 x 100 Fast Free 1:30 (Goal 1:10)
    2x
        100 Threshold Free (7/9) r5
        150 Fast 2:40 Goal (1:45)
    2x
        50 Threshold Free (9) r5
        200 Fast 3:00 (Goal 2:15)
    
    400 Easy

#SprintFree
    3x    
        1 x 50 1:20 15 Sprint / 35 Smooth
        1 x 50 1:20 25 Sprint / 25 Smooth
        1 x 50 1:20 35 Sprint / 15 Smooth
    
    3 x 100 3:00 Sprint from the Blocks
    
    6x
        50 1:20 15 Sprint / 35 Smooth
        50 1:20 25 Sprint / 25 Smooth
        50 1:20 35 Sprint / 15 Smooth
    
    8 x 25 1:00 Sprint from the Blocks
    
    400 Easy

Ryne Drogemuller
Head Site Coach, Aqua Swim Club

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