Daily Swim Coach Workout #12

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:  19-22 years old
• Target level:  National/ Collegiate Level
• 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 (Extended)
    500s [3-4 UWDK off each wall]
    400 Every 4th lap Kick on back
    300 RIMO K/D/S
    200 Pull
    100 K
    200 IM [K/S or Swim]
    
4 x 25 VS Swim @ :30
8 x 25 [15m UWDK Fast] @ :45
12 x 25 [DPS, Spin, PF] @ :30
16 x 25 VS IMO @ :45

2 x
    200s End-1
    4 x
        50 DPS w/ Fast kick @ 1:00
        100k @ 2:30
        50 DPS w/ Fast kick @ 1:00
    200s End-1
    
1000 Walk in the Park @ 15:00

Cool Down
    8 x 25 CD

Kyle Walthall
Head Swimming & Diving Coach, Ashland University

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

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.