Daily Swim Coach Workout #460

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:  Speed and Power
• Target age group:  15-18 years old, 13-14 years old
• Target level:  Age Group (Advanced), 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
    500 100 free/back
    5 x100 Kick/swim 1:35, 1:45
    5 x fins/paddles/snorkel (use paddles as a balance point on kick)
        100 hyper kick fly – chest press focus
        100 paddle free DPS 10 strokes or less/25 earlobe to shoulder
    50 choice
Main Gears 1 thru 5
    3 x 200 G1 2:30, 2:40, 2:50, 3:00, 3:10
    1 min rest
    3 x 200 G2 2:30, 2:40, 2:50, 3:00, 3:10
    1 min rest
    3 x 200 G3 2:30, 2:40, 2:50, 3:00, 3:10
    400 AE
    5 x 100 3:00 descend from Best 100 +7, Brt = +9
100 ez
Warm Down FINS – technique and skills
    4 x 150 Back (swim,kick(pocket), swim 2:15, 2:30
    12 x 25 Fins – 15m UW breakouts :35
    4 x 100 Fins Snorkel Perfect Free 1:30, 1:40

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.

This workout showed nice results and followed yesterday’s work on gear changing and technique. The kids didn’t have their color charts on purpose because I wanted them to set their gears in their head. The 200’s were spot on with the correlation of G1 to white, G2 to pink, g3 to Red… On the 100’s the swimmers descended well down to G5, purple. We finished the speed work with some more techique.

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

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