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Daily Swim Coach Workout #69

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

The Workout

Warm Up Snorkel and Fins
2x
    1 x 100 3rd Black underwater 1:30
    1 x 100 3rd Black underwater Drill 3/7 1:30
    1 x 100 3rd Black underwater Side Kick 1:30
    4 x 25 :45 Tipping Point Straight Arm – SLOW SWIMMING FEEL IT!
2 x
    1 x 100 3rd Black underwater 1st 25 Polo Stroke 1:30
    1 x 100 3rd Black underwater 1st 25 FIST 1:30
    1 x 100 3rd 12.5 sub streamline each length 1:30
    4 x 25 :45 Tipping Point Straight Arm Des 1-4

Main Kick/Swim
    4x
        25 :20 fast kick (B: 25, C: 30)
        50 :50 Swim (fly/bk) (B: 55, C:1:00)
        100 1:30 Swim IM (B:1:45, C: 2:00)
    1 min rest at the end of 4 cycles
    4x
        50 fast kick on :45
        200 (100 Back/Breast on 3:15 (drop 5 sec from interval each round) (B: 175yds, C; 150’s)
    1:30 min rest following 4 cycles
    2 min rest

Last set:
    8 x
        50 fast 1:00 (200p plus 1) IMO/RD
        25 ez :30
        25 fast :30 Free 2 breaths.
        25 ez :40
        
Breakouts Warm Down 3rd black line
4 x Warm Down
    75 on 1:10
    50 on :50
    25 on :30


Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

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

Commit Swimming

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

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Carlos Rodolfo Cortes Rios
4 years ago

What is “black underwater-?

KnG
4 years ago

I’m here to say …. “WOW” to that pic.

nice
4 years ago

nice

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, …

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