Daily Swim Coach Workout #100

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
• Target level:  Age Group (Advanced)
• Weeks until target meet:  < 1 week
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up
250
8×25 und fast :30 1-4 fins
3×50 und 1:00 1 fins
3×100 best 1:30

Prep Set
4×50 BK Drill 3:00

Main Workout
6×25 firestones best hold tempo :45
4×75 1:30 50 kick fast 25 swim best
7×50 1:00 IMO
3:00 rest

6×25 flags :30
4×75 1:20 25 kick fast 50 swim best
8×50 :55 odd FR even IMO
3:00 rest

6×25 :30 ST or kick
4×75 1:10 best
3:00 rest

#Varsity Nefarious 9
9×50 1-3 :50 4-6 :45 7-9 :40
#Distance Nefarious 9
9×50 1-3 :45 4-6 :40 7-9 :35
Starts
20:00
3 regular
3 relay

Warm Down
100

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.

firestones: start on the wall and blast kick for 5 seconds before doing a turn and then the 25

Jacob Montecino
Head Coach, Bakersfield Christian High School

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