Daily Swim Coach Workout #457

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

The Workout

Warm Up
    1 X 200 @ 4:00 Free
    1 X 400 @ 8:00 50 Kick/50 Drill IM Order
    4 X 50 @ 1:15 IM Order DPS
Main Set
        400 IM Drill @8:00 [Fly 3/3/3, Back 3/6/3, Breast Long Pull, Catch Up]
        400 Free IM @8:00
        100 EZ Free @2:30 [Don’t wait for the interval but start next round on time]
10 X 25 Odds Free/Evens FLY DPS
Cool Down
    6 X 50 Pull Breath 3/5 @ 1:15


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.

Fly 3/3/3 Three right arm/three left Arm/Three Fly Stokes
Back 3/6/3 Three arm strokes/ Six Kicks

Jim Porter
Assistant Coach, Kingfish Rhode Island

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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