Daily Swim Coach Workout #945

By Dan Dingman on SwimSwam

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:  Technique Work
• Target age group:  15-18 years old, 13-14 years old
• Target level:  Senior Age Group/ High School State Level
• Weeks until target meet:  4 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

45:00 DLand
10:00 Change & Rinse

700 MIX = 400 Ch + 3 x 100 [ 25 D + 50 K + 25 S ]

2x
    4 x 100 @ 1:45 Supine Fly K w/Fins
    6 x 50 @ :55 Fr K w/Fins/ Board, & Snork

5:00 Swim Bridges In

2x Fr/Bk x Rd
    8 x 25 @ :30 Roll Kick
    6 x 50 @ 1:00 Overgrip Pads
    4 x 75 @ 1:30 Smooth

200 REC

5:00 Swim Bridges Out & Go Home!!

Reminders:
    I am gone Friday and Saturday, no bad reports
    No am 9/11

    

SwimSwam: Daily Swim Coach Workout #945