Daily Swim Coach Workout #503

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:  Capacity (Base) Building
  • Target age group:  13-14 years old, 15-18 years old, 19-22 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level
  • Weeks until target meet:  6 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

1×600 swim
6×25 1-drill / 1-build @35
1×25 15 meter sprint off the blocks
1×25 ext. c-up free – awesome catch
2×300 NS back w/paddles @4:00
2×250 NS back w/paddles @3:20
2×50 back w/paddles FAST @1:00
2×200 NS back w/paddles @2:40
2×150 NS back w/paddles @2:00
2×50 back w/paddles FAST @1:00
1×200 back w/paddles FAST
1×100 easy

Rick Guenther
Head Coach, Corvallis Aquatic Team

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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