Daily Swim Coach Workout #69

by Dan Dingman 3

February 12th, 2020 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

The Workout

Warm Up Snorkel and Fins
2x
    1 x 100 3rd Black underwater 1:30
    1 x 100 3rd Black underwater Drill 3/7 1:30
    1 x 100 3rd Black underwater Side Kick 1:30
    4 x 25 :45 Tipping Point Straight Arm – SLOW SWIMMING FEEL IT!
2 x
    1 x 100 3rd Black underwater 1st 25 Polo Stroke 1:30
    1 x 100 3rd Black underwater 1st 25 FIST 1:30
    1 x 100 3rd 12.5 sub streamline each length 1:30
    4 x 25 :45 Tipping Point Straight Arm Des 1-4

Main Kick/Swim
    4x
        25 :20 fast kick (B: 25, C: 30)
        50 :50 Swim (fly/bk) (B: 55, C:1:00)
        100 1:30 Swim IM (B:1:45, C: 2:00)
    1 min rest at the end of 4 cycles
    4x
        50 fast kick on :45
        200 (100 Back/Breast on 3:15 (drop 5 sec from interval each round) (B: 175yds, C; 150’s)
    1:30 min rest following 4 cycles
    2 min rest

Last set:
    8 x
        50 fast 1:00 (200p plus 1) IMO/RD
        25 ez :30
        25 fast :30 Free 2 breaths.
        25 ez :40
        
Breakouts Warm Down 3rd black line
4 x Warm Down
    75 on 1:10
    50 on :50
    25 on :30


Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

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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nice
11 months ago

nice

KnG
11 months ago

I’m here to say …. “WOW” to that pic.

Carlos Rodolfo Cortes Rios
11 months ago

What is “black underwater-?