Daily Swim Coach Workout #87

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:  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:  < 1 week
  • Team Location:  Europe
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

[warm up]

400m ez RIMO [25 kick – 50 dr – 25 sw]

[build up]
4x50m br dr mod [ssc 25-25]
4x50m bk kick mod
4x50m br dr mod [max slide]
4x50m fr dr mod [finger trail]
4x50m fr dr mod [ssc]
4x50m bk kick mod
4x50m fly dr mod [1-1-2]
4x50m br dr mod [max slide]
100m bk kick mod
100m bk dr mod [shoulder rotation]
100m fly kick [bk] mod
100m br sw mod
2x100m fly mod
2x100m fr dr mod [catch up]
200m br sw mod

[MAIN SETS] [zone2]

20x100m br sw build @01:38 [T:01:23]
12x50m bk kick fast @01:00
10x50m br sw build @00:56 [T: 41′]
12x50m fr kick @01:00 fast
10x200m fr build @01:35 [T: 01:20]
16x50m bk kick @01:00 fast
20x50m br build @00:58 [T: 43′]
12x50m br kick fast @01:00
5x400m bk sw build @05:31 [T: 05:16]
10x50m fr kick fast @01:00
10x100m bk build @01:34 [T: 01:19]
8x50m fr kick fast @01:00

[MS 2] [a1]

12x100m bk ez @01:46 [T: 01:41]
8x100m ez fr @01:38 [T: 01:33]
20x100m IM ez @01:45 [T: 01:40]
[warm down]
400m ez ch

Burçin Sakallar
Head coach, İstanbul Swimming Club

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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