Daily Swim Coach Workout #655

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:  Technique Work
  • Target age group:  23+ years old
  • Target level:  Masters (Beginner), Masters (Intermediate), Masters (Advanced)
  • Weeks until target meet:  4 weeks
  • Team Location:  United States
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up [1100]
    300 loosen choice
    300 K/DR/SW by 25 [IMO or alt NF/FR]
    100 kick choice (fins)
    100 Tumbler (fins)
    2 x 150 Free Breathe every 3/5/7/3 strokes by 25, or 2/4/6/2 – option to PULL
    
Main Set
    8 x 25 Kick IMO [2 of each, #2 faster than #1] @:05-10R
    50 easy @1:30
    4×50 IMO DR/SW @1:10
    50 easy @1:30
    3×100 Descend to 90% FR @1:40
    50 easy

    2 x
        3×50 Switch [FL/BK, BK/BR, BR/FR]
        200 IM perfect (round 2 stronger)
        100 Easy

Warm Down
    200 PULL as 50 strong + 150 smooth
    100 as 25 strong + 75 smooth
    easy choice until time ends
    

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.

K = Kick
DR = Drill Choice
SW = Swim Choice
NF = Non Free
FR = Freestyle
FL = Butterfly
BK = Backstroke
BR = Breaststroke
IMO = IM Order


Lana Burl
Masters Coach, Prime Aquatics

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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