Day by day Swim Coach Exercise #905

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SwimSwam’s day by day swimming exercise collection is a group of exercises written by coaches from a wide range of backgrounds. All day by day swimming exercises have been written utilizing Commit Swimming. The exercises themselves are usually not indicative of SwimSwam’s or Commit’s views on coaching. They strictly replicate the opinions of the writer swim coach.

Exercise Context

  • Goal:  Capability (Base) Constructing
  • Goal age group:  15-18 years previous, 19-22 years previous
  • Goal stage:  Senior Age Group/ Excessive College State Stage, Nationwide/ Collegiate Stage
  • Weeks till goal meet:  4 weeks
  • Staff Location:  United States
  • Course:  25 Yards
  • Shared exercise hyperlink:  Click on right here to view this exercise on commitswimming.com

The Exercise

10 x 100 @ 1:30 50 selection, 25 fish kick, 25 selection [3rd 25 fish kick progression, 2 x FWD, 2 x BWD, 2 x full range, 4 x tempo]. REC
2 minute clarification of subsequent set
1x
    8 x 50 @ :40 free EN3
    1 x 50 @ 1:00 rec
    6 x 100 @ 1:20 free pull w/ pads and buoy EN3
    1 x 50 @ 1:00 rec
    4 x 150 @ 2:00 [1:20 BP] free with fins {concentrate on UW to third line} EN2
    1 x 50 @ 1:00 rec
    2 x 200 @ 3:00 [1:30 BP] IM EN2
    1 x 50 @ 1:00 rec
1x
    8 x 50 @ :50 stroke EN3
    1 x 50 @ 1:00 rec
    6 x 100 @ 1:30 stroke pull w/ pads and buoy EN3
    1 x 50 @ 1:00 rec
    4 x 150 @ 2:00/2:30 [1:20/1:40 BP, 1:40 for breast stroke only] stroke with fins [focus on UW to 3rd line, breast strokers double pullouts on middle 50] EN2
    1 x 50 @ 1:00 rec
    2 x 200 @ 3:00 [1:30 BP] IM EN2
    1 x 50 @ 1:00 rec
1x [this round ignore the intervals, and use a 10 sec rest interval, throughout, being sure to adhere to EN levels and monitoring Heart Rate throughout. Make sure you are in a lane that has swimmers whose speeds mesh well with the strokes you choose to reduce running into each other and sacrificing output. EN3 HR = 24-27, EN2 22-26]
    8 x 50 @ :40 selection EN3
    1 x 50 @ 1:00 rec
    6 x 100 @ 1:20 selection pull w/ pads and buoy EN3
    1 x 50 @ 1:00 rec
    4 x 150 @ 2:00 [1:20 BP] selection with fins {concentrate on UW to third line} EN2
    1 x 50 @ 1:00 rec
    2 x 200 @ 3:00 [1:30 BP] selection EN2
    1 x 50 @ 1:00 rec
4 x 50 @ 1:00 rec

SwimSwam’s day by day swimming exercise is powered by Commit Swimming.

Commit Swimming

Swimming information for swim coaches and swim groups, courtesy of Commit Swimming. Click on right here to view all day by day swimming exercises on SwimSwam.



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