Daily Swim Coach Workout #654

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:  9-12 years old, 13-14 years old
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  6 weeks
  • Team Location:  United States
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

5 x 100 FRIM EN1
Q 5:00
3 x
        3 x 50 CH Build EN2 @ 1:10
        4 x 25 VO2 MAX @ :45 CH
Transition 5:00                         [40:00]
Progression Set
    3 x 400 FRIM EN2 Progressions @ 8:00 [30 sri]
    Record 5:00
Transition 3:00         [1:11]

Vertical BR Kick
20 x                         [15:00]
    20 EN2 Kick @ :30
    Rest :15
8 x 50 BR Swim EN2 @ 1:10

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.

FRIM = An IM where freestyle is substituted for the fly leg.
The 3 x 400 FRIM was a test set that we will use for parametric training purposes.

Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee

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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