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Daily Swim Coach Workout #733

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:  Speed and Power
  • Target age group:  9-12 years old, 13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  2 weeks
  • Team Location:  United States
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

SR/PS1/PS2
#SeniorA #SeniorB #PreSeniorA
    400 Rev IM SKDS @ 15:00
#PreSeniorB
    300 Rev IM KDS @ 15:00
    
Transition 3:00
#SeniorA
    6 x 75 CH Build EN2 @ 1:05
    Rest 1:00
    8 x 25 SP3/REC @ :30 [B-E, E-B]
#SeniorB
    6 x 75 CH Build EN2 @ 1:10
    Rest 1:00
    8 x 25 SP3/REC @ :30 [B-E, E-B]
#PreSeniorA
    6 x 75 CH Build EN2 @ 1:15
    Rest 1:00
    6 x 25 SP3/REC @ :30 [B-E, E-B]
#PreSeniorB
    6 x 75 CH Build EN2 @ 1:20
    Rest 1:00
    4 x 25 SP3/REC @ :40 [B-E, E-B]
    
A
16 x 25 EN3 w Beepers CH @ :30
B
8 x 50 EN2 (25 Kick, 25 Swim ) @ 1:00
        
Transition 3:00 [40:00]

1 x
    400 SP2 MAX STK @ 15:00
    200 CH REC @ :01
2 x
    200 SP2 MAX STK @ 15:00 [add-up to < 400 time]
    200 CH REC @ :01
2 x
    100 SP2 MAX STK @ 10:00 [add up to < best 200 time]
    200 CH REC @ :01
4 x 50 VO2 MAX @ 1:30 STK
200 CH REC


Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee

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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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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