Swimming

Daily Swim Coach Workout #931

April 27, 2024

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: Capacity (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: 1 weeks
Team Location: United States
Course: 25 Yards
Shared workout link: Click here to view this workout on commitswimming.com

The Workout

10 x 100 @ 1:30 choice w/ fins; 5 fast UWs off each wall, 3rd 25 Fast UW all the way.
6 x 50 @ 1:00 kick choice desc 1-3
2 minute explanation of next set
4x
    4 x 25 @ :35 stroke w/ pads desc 1-4
    2 x 50 @ :50 stroke w/ fins BLD
    1 x 100 @ 1:30 stroke w/ choice of equipment; 2nd and 4th 25 p100 effort g5
2 minute explanation of next set
2x
    2 x 200 @ 2:20 free g2 [p1650] breath control
    4 x 100 @ 1:15 free g2 [p1000] breath control
    8 x 50 @ :45 free g3 [p500]
    16 x 25 @ :30 free g4 [- p200]
    :30 rest and shake out
2 minute explanation of next set
2x
    2 x 100 @ 1:30 kick w/ fins alternate 100 fly/ 100 free
    3 x 75 @ 1:20 kick no fins, at least one is breast, the other two choice
    4 x 50 @ 1:00 choice Desc 1-3, race the 4th
    :30 for transition
Open Warm Down

View on commitswimming.com

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.

g = gear, p = pace for specific race, distance noted after p