SwimSwam’s each day swimming exercise collection is a set 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 usually are not indicative of SwimSwam’s or Commit’s views on coaching. They strictly replicate the opinions of the writer swim coach.
Exercise Context
- Goal: Race Specificity
- Goal age group: 13-14 years outdated, 9-12 years outdated, 15-18 years outdated
- Goal stage: Senior Age Group/ Excessive College State Stage, Age Group (Superior), Nationwide/ Collegiate Stage
- Weeks till goal meet: 3 weeks
- Group Location: United States
- Course: 25 Meters
- Shared exercise hyperlink: Click on right here to view this exercise on commitswimming.com
The Exercise
SR/PS1
#SeniorA #SeniorB #PreSeniorA
12 x 50 EN1 (Odd FR, even BK) @ 1:00 Construct tempo on BK
#PreSeniorB
10 x 50 EN1 (Odd FR, even BK) @ 1:10 Construct tempo on BK
Relaxation 4:00 Snorkels
[Do only one of these sets, based on BR Kick base time QUICK HEELS!]
10 x 100 BR Kick (w SN, Heels to Arms) EN2 @ 2:10 *
[10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:15 *
[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:25 **
[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:30 **
[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:40 ***
[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:45 ***
[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:55 ****
[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 3:00 ****
Transiton 3:00 [40:00]
Radical Cobra Development 20:00 See NOTES
Transition 2:00 BEEPERS
Vertical Kick BR 5:00 [Set Beepers to 1.10 – Heels up quickly at Beep!]
A
20 x 25 BR Swim EN2 @ :45 [BEEPERS, No Pullout, get right to stroke rhythm]
Transition 3:00
B
#SeniorA
2 x 550 FR PULL EN2 @ 7:30 [1:21]
#SeniorB
2 x 500 FR PULL EN2 @ 7:30 [1:30]
#PreSeniorA
2 x 450 FR PULL EN2 @ 7:30 [1:40]
#PreSeniorB
2 x 400 FR PULL EN2 @ 7:30 [1:52]
Transition 3:00
#SeniorA
12 x 50 BR EN2 @ 1:00 TEMPO!
#SeniorB
10 x 50 BR EN2 @ 1:10 TEMPO!
#PreSeniorA
9 x 50 BR EN2 @ 1:15 TEMPO!
#PreSeniorB
9 x 50 BR EN2 @ 1:20 TEMPO!
200 EZ CH
Coach Notes
The swim coach was requested to outline any shorthand she or he used on this exercise. Their notes ought to present some extra context to this swimming exercise.
That is truly a mixture of method and race-specific coaching for BR. We’re emphasizing the tempo of the stroke for racing, and utilizing drills (Cobra drill, Vertical kicking) to carry us to the total stroke at tempo on the finish of the apply.
Notice: The cardio FR pull set is in there to advertise really feel for the water and cardio capability and in addition as a result of I’ve to separate the group in two as a result of I don’t have enought tempo trainers for everybody!
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Swimming information for swim coaches and swim groups, courtesy of Commit Swimming. Click on right here to view all each day swimming exercises on SwimSwam.