Daily Swim Coach Workout #463

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:  Race Specificity
  • Target age group:  19-22 years old
  • Target level:  National/ Collegiate Level
  • Weeks until target meet:  5 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

[500’s/pace]
    
10×50 k/s @1:00
4×25 UW @45
4×25 finishes @30
4×25 BO @35

4×200 @2:45 [floating 50 pace]

3×300 @4:00 [floating 100 pace]

3x
    2×100 @1:20
    4×50 pace @50
    1×500 swim @7:00

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.

BO= Breakout
UW= Underwater
Floating=swim specified length in different spots throughout the set (i.e. 4×200 floating 50 pace: 1st 200 the 1st 50 is pace, 2nd 200 the 2nd 50 is pace, 3rd 200 the 3rd 50 is pace, 4th 200 the 4th 50 is pace]


Matthew Moon
Head Men’s and Women’s, Bakersfiled College

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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