Daily Swim Coach Workout #622

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:  Speed and Power
• Target age group:  15-18 years old
• Target level:  Age Group (Intermediate), Senior Age Group/ High School State Level
• Weeks until target meet:  5 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

‘To get to success, there is no elevator. You have to take the stairs.’ – Georges Niang

WU:
    100 s
    100 IM/fins (UWDK 12yds each wall)
    100 k/fins (UWDK 12yds each wall)
    100 fr/fins (UWDK 12yds each wall)

Drill: Anti-Crossover Drill
    [If you feel like you cross over your body mid-line – especially when you breathe – focus on that all day today]
    4 x 25 freestyle dr (breathe normal) [check your arm – is it crossing the center line?]
    4 x 25 catch-up dr (breathe normal) [on your breath, make sure you aren’t crossing that center line!]
    4 x 25 dr (partner watch) [try not rotating your shoulder so far on your stroke – swim a bit flatter]

PS1:
    6 x 75 @ 1:20 (ez med fast) [desc 1-3, 4-6]

MS1:
    2 x 100 @ 2:30 (all k – decent)
    2 x 100 @ 2:40 (75k decent, 25s fast)
    2 x 100 @ 2:50 (50k decent, 50s fast)
    2 x 100 @ 3:00 (25k decent, 75s fast)
    2 x 100 @ 3:10 (all s – fast)

CD1:
    1 x 250 s @ 4:00 [count strokes]

MS2: Goal Times Down Below in Notes
    1 x 200 fast @ 4:00
    2 x 100 fast @ 2:00
    3 x 50 fast @ 1:20
    4 x 25 race @ :40

CD: 2