Daily Swim Coach Workout #542

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:  9-12 years old, 13-14 years old, 15-18 years old
• Target level:  Age Group (Advanced)
• 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

Warm Up:
    400 yoyo
    6×50 odds- 25 kick/25 drill/evens- 25 drill/25 swim 10 sec RI

Kick Work: Repeat 4x
    1 min vert. streamline kick w/fins (odds- free/evens- fly)
    1×200 @ 3:30 fly kick on w/fins- rotate/round

RACE IM Work: Repeat 2x
    1×400 @ 7:00 free (every 4th lap IM)
    1×300 @ 5:00 free (every 3rd lap IM)
    1×200 @ 3:00 25 free/25 IM
    1×100 @ 2:00 IM RACE

150 ez recover

Something fun…maybe