Daily Swim Coach Workout #30

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:  13-14 years old
• Target level:  Age Group (Advanced)
• Weeks until target meet:  14 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

warm up
    200 free fast walls (30 sec)
    200 back fast walls (30 sec)
    2X 100 IM @2:30-decend 1-3
    4X25 scull/kick@40
    4X 50 IMO drill/swim (30 sec rest)
3X
    200 IM@3:30-build by 50
    2X100 @ 2:00 stroke in IMO by round
    4X50@1:00 sprint kick IMO
    8X25@30 sprint IMO
    100 EZ choice
cool down
    200 free 3-5-7-9
    200 drill

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.

IMO=IM Order

Robin Plank
Head Coach, Slippery Rock Swim Team

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