Daily Swim Coach Workout #462

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:  Technique Work
  • Target age group:  13-14 years old, 15-18 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, Age Group (Advanced), National/ Collegiate Level
  • Weeks until target meet:  15 weeks
  • Team Location:  United States
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

20:00 – WUTS

Memory Sequence #1
    1:00 – Position 11 Float
    1:00 – Position 11 Float + Ball + Unfold
    1:00 – Ball Float + Position 11 Float + Position 11 Kick
    1:00 – Ball Float + Position 11 Float + Position 11 Kick + Seahorse

Free Body Position Progression
    8 x 25 on :40 – MAHR Free Head Lead Kick w/ Paddle Push
    8 x 25 on :40 – MAHR Free Position 11 Kick w/ Paddle Push
    8 x 25 on :40 – MAHR Free Side Kick w/ Paddle Push

Free Technique – Coaches Call
    2 x 75 on 2:00 – MAHR Free 25 Side Kick 50 L Raises Drill
    4 x 25 on :50 – MAHR Free L Kick w/ Board on Extended Hand
    4 x 50 on 1:15 – MAHR Free Drill : 3 Tap w/ Board on Extended Hand
    2 x 75 on 2:00 – MAHR Free Drill w/ Board @ Extended Hand : 25 3 Tap 50 Catchup
    
Aerobic Development (15:oo AMRAP)
    3x
        1 x 200 on 3:00 – MAHR Free Swim Focus On Body Position & NBBO, Breathing 3’s
        1 x 100 on 1:40 – MAHR Free Swim Focus On Body Position & NBBO, Breathing 5’s
        1 x 50 on 1:00 – MAHR Free Swim Breaths Allows 3-2

ISO Kick Set
    1 x 300 on 6:00 – w/ Board 25 Sprint Free 25 MAHR Choice
    1 x 200 on 4:00 – w/ Board 50 Sprint Free Kick 50 MAHR Choice
    1 x 100 on 2:00 – w/ Board Sprint Free Kick
    1 x 200 on 4:00 – w/ Board Sprint IM Kick
    1 x 300 on 6:00 – w/ Board Sprint IM Kick
    1:00 – Rest
    1 x 200 on 3:30 – Overload IM Kick, w/ Board, Set Time
    1 x 200 on 3:45 – Overload IM Kick, w/ Board, Maintain Time
    1 x 200 on 4:00 – Overload IM Kick, w/ Board, Maintain Time
        

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.

MAHR – Max Aerobic Hear Rate – Low Aerobic Work
Overload – Threshold


Aleks Fansler
Head Coach, Noblesville Swim Club

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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