Daily Swim Coach Workout #513

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, 19-22 years old
• Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
• Weeks until target meet:  7 weeks
• Team Location:  Europe
• Course:  25 Meters
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Einschwimmen :
    3x
        300m gL choice
        200m > 25 Bs – 50 tÜ – 25 gL locker gest
        2x 50m @1:20 > 1-2 25 gest – 10 Sprint 3-4 25 oA – 10 Sprint 5-6 D+ 25 Sprint
————————————–
Trumpo-Mallorca-Set ANP :
    25m RP @0:30
    25m lo @1:00
    ——————-
    25m RP @0:30
    25m lo @1:00
    50m RP @1:00
    50m lo @2:00
    ——————-
    25m RP @0:30
    25m lo @1:00
    50m RP @1:00
    50m lo @2:00
    75m RP @1:30
    75m lo @3:00
    ——————-
    25m RP @0:30
    25m lo @1:00
    50m RP @1:00
    50m lo @2:00
    75m RP @1:30
    75m lo @3:00
    100m RP @2:00
    100m lo @4:00
    ——————–
    Fl + Pä
        100m RP @1:40
        100m lo @3:20
        75m RP @1:20
        75m lo @2:40
        50m RP @1:00
        50m lo @2:00
        25m RP @0:40
        25m lo @1:20
        ——————-
        75m RP @1:20
        75m lo @2:40
        50m RP @1:00
        50m lo @2:00
        25m RP @0:40
        25m lo @1:20
        ——————-
        50m RP @1:00
        50m lo @2:00
        25m RP @0:40
        25m lo @1:20
        ——————-
        25m RP @0:40
        25m lo @1:20
    
    400m Fl Aus > 100 Bs – 50 tÜ – 50 gL

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.

RP = racepace
lo = easy

Tobias Gross
Head Coach, SV Baar

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