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

Exercise Context

• Objective:  Velocity and Energy
• Goal age group:  23+ years previous
• Goal degree:  Masters (Superior), Masters (Intermediate), Masters (Newbie)
• Weeks till goal meet:  13 weeks
• Group Location:  United States
• Course:  25 Meters
• Shared exercise hyperlink:  Click on right here to view this exercise on commitswimming.com

The Exercise

Difficult exercise with a lot of kicking and velocity calls for! Use BOBs to remind swimmers tips on how to breathe, launch extra CO2, and discover a rhythm and never holding their breath when not wanted.

Heat Up [1300]
    300 loosen alternative
    6 x 50 alternative @:10R 1. kick, 2. drill, 3. swim – method [then repeat!]
    4 x 75 alternative @:10R odds: prefect method, evens: construct by 25 however keep cardio
    2 x 100 begin every with 4-6 BOBs, then free cardio @:20R
    1 x 200 free Pyramid with paddles and fins (construct the primary half, into reverse construct for second half)
    
Important Set
    3 x [500 each]
        3 x 50 kick [R1 = 4x on 1:10 or :15R, R2 = 3x on 1:05 or :10R, R23 = 2x on 1:00 or :05R)
        [COACH: help swimmers find the right interval to be challenged; if using fins, should be :5-:10 faster – this gets harder with each round]
        100 Free – no gear – nice method (:15R)
        3 – 5 BOBs earlier than…
        100 FAST [round 1 = 90%, round 2 = 95%, round 3 = 100%, OR try to make each round faster]
        [:30R max]
        150 alternative restoration, choice to PULL
        [:45R max between rounds]

Cool Down
    100 kick Reverse Construct – okay to make use of fins, begin at 80%
    2 x 100 swim Reverse Construct, 1. begin at 90% > straightforward, 2. begin at 80% > straightforward @:10-15R
    200 Loosen alternative or till time ends
    
    
Prime Aquatics, Alcoa, TN www.primeaq.com
Coach Lana Burl, Masters Coach
[email protected]
lbendurance.com
USMS, USA Swimming, USA Triathlon