SwimSwam’s every day swimming exercise collection is a set 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 will not be indicative of SwimSwam’s or Commit’s views on coaching. They strictly replicate the opinions of the creator swim coach.

Exercise Context

• Objective:  Race Specificity
• Goal age group:  19-22 years outdated
• Goal degree:  Nationwide/ Collegiate Stage
• Weeks till goal meet:  9 weeks
• Crew Location:  United States
• Course:  25 Meters
• Shared exercise hyperlink:  Click on right here to view this exercise on commitswimming.com

The Exercise

10:00                 White – OYO

3x Empire Strikes Again
    2×100 @ 1:30                 White – Good & [ Smooth ]
    1×400 @ 4:50/[4:40]         Crimson – Pull P & B
    4×50 @ :45/[:40]             500 P [ UWK +1]

1x Assault of the Clones
    1×600 @ 20:00                Purple – Freestyle Relay [ 2-3 Person ]Relay [ Each Person does 600y ] [ Broken as either 150s or 200s ]
    
1x Phantom Menace
    1×500 @ 15:00                Purple – Free Race (Straight Up) [ UWK +1 Focus ] [ Options = No Fins +20 Lifetime, Fins +6 Lifetime ]
    
1x Revenge of the Sox
    1×500 @ 20:00                 Purple – Selection Relay 100 Sox Kick / 100 Kick / 200 Fin Kick / 100 Swim

1x Return of the Jedi Heat-Down
    1×100                         White – Social Kick
    12×25                         White – CHEQ 25 Iceberg / 25 Water Stroll / 25 Good Swim

[ Focus: Today is about racing at 500 pace, as well as continuing to work your legs. ]
[ Focus: The ‘Empire’ set is there to help you recover from your race, as well as build you back up in to the next one.
[ Focus: The first relay is to start the racing and preparing. The time goals for the 500 are there for you to have a goal in mind while you’re racing each other. ]
[Focus: The last relay should be fun and competitive while also kicking really fast. ]
[**If you win a relay/race, on the ‘Empire Strikes Back’ Set, you do a 200 on the same interval instead of a 400**]
        
The Highest Praise that you could pay me is to say that I work arduous on daily basis, that I by no means canine it. -Wayne Gretzky
    
[ Color         HR ]
[ White        20-23 ]
[ Pink         22-25 ]
[ Red         24-27 ]
[ Orange     26-30 ]
[ Blue         30+ ]
[ Purple     Max ]