Daily Swim Coach Workout #107

SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.

Workout Context

  • Purpose:  Base building
  • Target age group:  15-18 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  8 weeks
  • Team Location:  Asia
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

1. kick on

100 loosen
4×50 on 0:45 fl fins kob
3×100 on 1:50 bk fins sl k desc 1-3

4x
5×20 on 1:00 5s no 1 vk -> 10 sl fs k afap -> flip turn -> 10 uw afap
1×50 on 1:15 fl fins side k

2. the last kick

4x
1×25 on 0:35 10s no 1 vk -> 25 no 1 k afap
1×50 on 1:10 no 1 k afap
1×25 on 1:00 10s fs sl k @wall -> 25 no 1 k afap
1×100 on 2:00 fs fins k – loosen your legs

4×75 on 1:15 fins 25 fs/bk k burst 50 fs dps smooth

4x
1×50 on 0:55 fs sl k afap
2×25 on 0:35 no 1 k afap
1×100 on 1:55 fs fins side k

4×150 on 2:30 fins 50 fs/bk burst 100 fs dps smooth

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

kob = kick on back
sl = streamline
k = kick
vk = vertical kick
afap = as fast as possible
uw = underwater
burst = 15m speed burst
dps = distance per stroke


Alex Gray
Performance Coach, Hamilton Aquatics Dubai

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

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

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