Swimming

Daily Swim Coach Workout #938

May 3, 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: 2 weeks
Team Location: United States
Course: 25 Yards
Shared workout link: Click here to view this workout on commitswimming.com

The Workout

18 minutes back stroke starts
10 x 100 @ 1:30 choice w/ fins; 5 fast UWs off each wall, 3rd 25 Fast UW all the way.
2 minute explanation of next set
8 x 125 @ 2:10 IM Kick [revolving double down in IM order] [50 of kick fast g4, the other 25s @ g2]
1 x 400 @ 6:00 freestyle w/pads as 300 g2, broken for 10, get time for last 100 g5; [Check 10 sec HR]
2 minute explanation of next set
12 x 75 @ 1:20 kick 1-4 free, 5-8 worst, 9-12 #1 stroke; Desc 1-4, 5-8, 9-12
1 x 500 @ 7:00 free w/pads; Broken at 300 for 10sec, 400 for 10 sec. [get times for last 2 100’s, for best average] Check 10 sec HR after last
1 x 50 @ 2:00 REC
2 minute explanation of next set
12 x 25 @ :40 kick choice 1-6 w/ socks, last 6 no socks; monitor 10sec heart rate throughout, g5
1 x 100 @ 2:00 REC
1 x 600 @ 9:00 free w/pads broken at 300, 400, 500 for 10 sec. [get times for 100’s for best average] check 10 sec HR after last [26-30]
2 minute explanation of next set
2 x 50 @ 1:30 backward freestyle REC
2 x 50 @ 1:30 underwater freestyle rec
2 x 50 @ 1:30 helicopter (or sprinkler) swims

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, gear 1-6