You are working on Staging2

Daily Swim Coach Workout #195

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:  15-18 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

15 minutes dry land
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
5 x 200 @ 4:00 swim w/ pads free/back (50 front scull, 50 catch up @ 11’s, 50 synchro scull (1 leg raised whilst on back), 50 double arm backstroke)
2 minute explanation of next set
5 x 200 @ 3:00; odds: with fins kick on side (fly/free); evens: with board, no fins (choice) EN2-SP1
2 minute explanation of next set
5 x 200 @ 4:00 Broken for :10 /50 Choice per 200, SP3 (shake it out between 200s!)
2 minute explanation of next set
5 x 200 @ 2:45 free hypoxic by 5th stroke, #1, #3, #5: just make the send off; #2, #4: boys +/- 2:03, girls +/- 2:08
2 minute explanation of next set
5 x 200 @ 3:00 Recovery


Darren Sandvig
Coach, Golden West Swim Club (currently)

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.

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 »