Daily Swim Coach Workout #414

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, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International 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

Every battle is won before it ever is fought.’ Sun Tzu
3 x Warm up
    100 swim
    50 scull choice
    2 x
        25 rt arm – with balance of body roll
        25 lt arm – with balance of body roll
8 x 25 Fins :35 sub streamline 12.5, choice swims thereafter
1 x Main Hold steady pace on swims
    100 50 kick/swim for 1:30 A/B, C: 1:45,
    100 swim on 1:20, B: 1:25, C: 1:30
    200 50 kick/swim3:00 for A/B or 3:30
    2 x 100 swim on 1:20, B: 1:25, C: 130
    300 50 kick/swim 4:30 for A/B, or 5:15
    3 x 100 swim on 1:20, 1:25, 1:30
    400 100 kick/swim 6:00 for AB, C: 7:00
    4 x 100 swim on 1:20, 1:25, 1:30
    :30 sec equip change (snorkel paddles)
    500 – 3rd black line all walls on underwater
    1 x 400 Free AE smooth 1st gear 5:20, 5:40, 6:30
    8 x 50 – Fly/Bk, strong :45, :50, :55 ( or, your – no free)
    1 x 300 Free AE smooth 1st gear 4′ 4:15, 5:45
    6 x 50 Back/Brt strong 45, :50, :55 ( or, your – no free)
    1 x 200 2:40, 2:50, 3:10
    4 x 50 Breast/Free strong 45, :50, :55 ( or, your – no free)
    100 recovery
    2 x 50 All out your choice
    500 AE loosen down
    
    
        


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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