Daily Swimming Workout #5

by Dan Dingman 0

December 10th, 2019 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

Swimmers in this group range from 11-12 B to AAA level (Red to J.O. level for SCS). There are 14 swimmers in the group and we utilize 3 short course lanes daily.

\”There is a saying: a champion is someone who is willing to be uncomfortable.\”
-Pat Summitt

Pre Meet Warm up
        4×200 (mod/fast) on 3:50 (Fr, IM d, Fr Neg Split, IM Swim)
        4×50 (mod/fast) on 1:00 (IM order k/s) DPS on the way back
        2×25 on 40 (sprint choice) Get your tempo up

4x through
        2×75 (fast) fly,bk,br on 1:40
        4×25 on 40 fr (sprint)

Ramp up
[4 dolphin kicks – Zero 2 (in and out) – Tight streamlines past flags]
[Breathe E3 on fr, EO on fly – Proper and complete pullouts on brst]
        5×50 on 50/:60 fly/fr (fast fly, smooth fr)
        5×50 on 45/50 fr (low strk count-make the base)
        5×50 on 50/:60 br/fr (fast brst, smooth fr)
        5×50 on 45/50 fr (low strk count-make the base
        5×50 on 50/:60 bk (fast bk, smooth fr)

Main Set IM
        1×300 (mod)IM on 5:30
        3×100 (fast) IM on 1:50
        1×300 (mod/fast) IM on 5:20
        3×50 (fast) IM on 50 (fly,bk-bk,br-br,fr)
        1×300 IM on 5:10
        3×25 on 30 sprint choice
        ez 25 on 40 fr

Cool Down
    8×50 on 50 (ascend 1-4)

Bryan Dedeaux
Head Age Group Coach, SET Swim (Saddleback El Toro)

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

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