Daily Swim Coach Workout #465

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
    500 SKIPS @ 10:00
    2 X 200    @ 4:00 Once Free/One IM
    8 X 25    @ 0:30 4/6/8s UWK by four, swim to wall

Stroke
    2X R1 Back Stroke/R2 Breaststroke
        1 X 150 @ 2:30 Stroke/Free by 25
        1 X 75 @ 1:30 All Stroke
        2 X 50 @ 0:55 All Stroke
     Rest @1:00

Free
    2X
        1 X 150 @ 2:15 Descend by 50
        1 X 75 @ 1:15 Catch up Drill
        2 X 50 @ 1:00 FaaaaAAAAst
        Start on Next Top

8 X 50 @1:00 Pull DPS, These are not Fast, they are efficient
8 X 50 @ 1:30 Odds Long Breast Pullout to red mark/ Evens 6 UWK

Warm down 200 social Kick

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.

This work out is to develop speed with good consistent technique.


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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