Home Swimming Pool Day by day Swim Coach Exercise #250

Day by day Swim Coach Exercise #250

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SwimSwam’s each day swimming exercise collection is a group of exercises written by coaches from quite a lot of backgrounds. All each day swimming exercises have been written utilizing Commit Swimming. The exercises themselves will not be indicative of SwimSwam’s or Commit’s views on coaching. They strictly mirror the opinions of the writer swim coach.

Exercise Context

  • Objective:  Base constructing
  • Goal age group:  13-14 years previous, 15-18 years previous
  • Goal stage:  Age Group (Superior), Senior Age Group/ Excessive Faculty State Degree
  • Weeks till goal meet:  eight weeks
  • Workforce Location:  United States
  • Course:  25 Yards
  • Shared exercise hyperlink:  Click here to view this workout on commitswimming.com

The Exercise

#SR-1, #SR-2

    12x 75 z1b fr/fr/br drill with fins on 1:30 [50 one arm free, 25 breast pull with fly kick]

    

#SR-3, #SR-4, #SR-5

    16x 75 z1b fr/fr/br drill with fins on 1:10 [50 one arm free, 25 breast pull with fly kick]

#SR-5

    4x

        6x 50 z1a free kick with board on 50

        200 z1a again kick on 3:30

#SR-4, #SR-3

    4x

        6x 50 z1a free kick with board on 55

        200 z1a again kick on 3:45

#SR-2, #SR-1

    4x

        5x 50 z1a free kick with board on 1:05

        200 z1a again kick on 4:00

#SR-2, #SR-1

    400 z1a breast with paddles

#SR-5, #SR-4, #SR-3

    500 z1a breast with paddles

100 z1b alternative

#SR-1

    15x 100 z2 free on 1:40 [by formula: 1/2 best 200 + 7= target time]

#SR-2

    16x 100 z2 free on 1:35 [by formula: 1/2 best 200 + 7= target time]

#SR-4, #SR-3

    18x 100 z2 free on 1:25 [by formula: 1/2 best 200 + 7= target time]

#SR-5

    20x 100 z2 free on 1:15 [by formula: 1/2 best 200 + 7= target time]

200 z1b alternative

Lands: [dynamic routine, 90 second plank with one foot raised, 20 barneys, 1 minute row, 20 skaters]

Coach Notes

The swim coach was requested to outline any shorthand she or he used on this exercise. Their notes ought to present some further context to this swimming exercise.

our coaching zone codes are primarily based on the 3s system and are roughly equal to the usual utilized by USA-S:

z1b = REC
z1a = EN1
z2 = EN2
z3b/a = EN3
z4b = SP1
z4a = SP2
z5b/a = SP3

our hashtags are for the 5 totally different lanes/ranges our senior group is split into, starting from #SR-1 which is age 13+ low season health for highschool to #SR-5 which is athletes on a path to signal with an NCAA college.

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

Commit Swimming

Swimming information for swim coaches and swim groups, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.