You are working on Staging1

Daily Swim Coach Workout #37

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

600 @ 12:00 SW K
5 minutes
3 x
    2 x 50 @ :55 UWK learn to aim for a spot and navigate [7/10/12.5 or 10/12.5/15M]
    4 x 25 @ :40 CH SC DR [NS the split with more effort on 2nd pair in the SC (effort means speed to do same scull same drill]
    1 x 100 @ 1:45 RK    SW    LK    SW    [OR BPK stomach, BPK Back]
5 minutes
2 x
    3 x 50 @ :40    FR    NS
    1 x 150 @ 2:00 [adds up to 2×50 above]
    2 x 75 @ 1:10    FR    Desc
    1 x 150 @ 2:10 [adds up to 2 x 75 above]
    3 x 50 @ :50    K    Desc
8 minutes
3 x [Rounds must be same stroke, focus on racing what is round you- ahead by a little, get ahead by more…behind by a little…catch up!]
    4 x 25 @ :35    :30    :25    1:15    LS    WB    Paddles    Fins
    4 x 25 @ :30    :25    :20    1:15    LS    DS    Fins
    2 x 25 @ :40    LS
    1 x 100 @ 3:00
500 AR RB
    

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.

Purpose of set- just came back from holiday break, we take 1 day rest with old tech suits heading into mid-season 2.5 day prelim/final meet. Mentally learning to race without ‘feeling’ perfect more important than physically feeling great in my opinion, so we made sure to sprint a bit heavy this Wednesday before recovery Thursday.
UWK = underwater kick
BPK = body position kick
SC= Scull
DR= Drill
NS= Negative Split
AR= Active Recovery
RB = Reduce Breathing
WB= Weight Belt (Kap7 choice of belt- 5/7.5/10lb]
DS= Drag Sox
LS= not real acronym, but essentially all out sprint.


Justin Zook
Head Women’s Swimming & Diving Coach, St. Catherine University

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

Commit Swimming

0
Leave a Reply

Subscribe
Notify of

0 Comments
newest
oldest most voted
Inline Feedbacks
View all comments

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, …

Read More »