Daily Swim Coach Workout #552

by Dan Dingman 0

September 21st, 2021 Swimming Workouts, Training

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:  15-18 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  12 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

15 minutes Dry Land
2 minute explanation of next set
10 x 100 @1:30 [3rd lap your choice, no freestyle]
2 minute explanation of next set
4 x 125 @ 2:30 IM Kick [50 fly, then 25 IM order, then 50 kick free] [50 of kick fast, 25s pace]
2 minute explanation of next set
3 x [round 1 free, round 2 worst, round 3 #1 no free] Build by 75s
    3 x 75 @1:30 kick @ EN2, EN3, SP1
    1 x 50 @ 2:00 REC
2 minute explanation of next set
6 x 25 @ :40 Choice monitor 10sec heart rate throughout, SP2
1 x 100 @ 3:00 Burn Out Swim SP3 until your battery dies then easy to finish
1 x 100 @ 2:00 REC
2 minute explanation of next set
3 x 300 @ 4:30 freestyle w/pads [200 EN2, broken for 10, get time for last 100 SP2] Check 10 sec HR EN2/SP2
2 x 400 @ 6:00 free w/pads [Broken at 200 for 10 sec. (EN3), 300 for 10 sec. (SP1); Get times for last 2 100’s, for best average. Check 10 sec HR after last]
1 x 500 @ 7:30 free w/pads EN3/SP1/SP1 [Broken at 200 (EN3), 300 (SP1), 400 (SP1) for 10 sec.; Get times for 100’s for best average; check 10 sec HR after last]
4 x 50 @ 2:00 REC


Darren Sandvig
Coach, Golden West Swim Club (currently)

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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