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, 15-18 years old
- Target level: Age Group (Intermediate), Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 3 weeks
- Team Location: Europe
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Main Set ( The Three Fifty 7 Set) @ A2/ 40-50BBM / RPE 6
5x
3 x 75 Fr (3,5,7) @ 1:15 [Breathing]
3 x 75 Bk (3,5,7) @ 1:15 [UW Kicks off the wall]
3 x 75 Br (3,5,7) @ 1:15 [Kick to Pull ratio]
=3375 yards
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.
Free style done with 1 length breath every 3 then 2nd length at 5, with the 3rd every 7
Bk starts with 3 kicks off the wall, then a 5 then a 7on the last length
Br is 3 kicks 1 pull then 2 kicks one pull with the last length of the 75 being 7 kicks 1 pull
john weaver
Head Coach, Rochdale Aquabears
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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
