Daily Swim Coach Workout #325

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, 15-18 years old
• Target level:  Senior Age Group/ High School State Level
• Weeks until target meet:  1 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up:
    12×100 @ 1:30 odds- free/evens- back (25 swim/25 drill/50 kick)

Kick Set: 2x Ladder
    1×300 @ 4:15 free w/board (<30 sec 500 free time)
    3×75 @ 1:30 25 fly/25 back/25 breast on back
    1×200 @ 3:30 free w/board (<30 sec 200 free time)
    2×75 @ 1:30 25 fly/25 back/25 breast on back
    1×100 @ 1:45 free desc.

Pull Set: 5x
    4×75 @ 1:30 IM order pull
    1×50 @ 1:00 fly/back/breast/free/IM swim

Main Set:
    1×200 @ 3:00 free cruz
    2×100 @ 1:30 free build/FAST
    4×50 @ 1:00 FAST
    8×25 @ :30 IM/free drill/RACE

400 IM for time RACE
    

Trevor Rill
Assistant Head Coach, JCC Swimming

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.