Daily Swim Coach Workout #109

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:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  11 weeks
  • Team Location:  Asia
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

1. turn and finish / power up

100 loosen up
200 bp k – activate and engage your core
300 no 1 – prep for speed

6x
1×15 fs sl k afap no b -> flip turn
1×20 no 1 race turn
1×15 no 1 race finish -> flip turn to start
rest 2:00

1×100 bk tall smooth

2. 100/200 specific

#PYx [100 focus]

4x
1×25 on 0:35 no 1 afap – find your speed
1×50 on 1:05 afap – finish your 100
1×50 on 1:10 crz – stretch out + grab your fins
1×50 on 1:15 no 1 afap – challenge yourself
2×25 on 0:35 no 1 afap – hit your pace
3×25 on 0:35 no 1 fins 15/20/25 exp – have a blast!
rest 1:00

1×200 bk tall smooth

3x
1×50 on 1:10 no 1 race pro – don’t hold back
1×75 on 1:20 60 fs crz 15 no1 burst
1×25 on 0:30 no 1 afap – rate and power
rest 1:00

#PY #PY4 #PYbr #PYfs #PYn1 [200 focus]

4x
1×25 on 0:35 no 1 afap – find your speed
3×50 no 1 desc through pace on 1:05/1:10/1:15 – use your gears
2×25 on 0:35 no 1 afap – find your speed again
1×75 on 1:15 no 1 afap – nail it
rest 1:30

1×200 bk tall smooth

3x
1×50 on 1:10 no 1 race pro – front end feel
1×75 on 1:20 no 1 afap – this is where you win it?
1×25 on 0:30 no 1 afap – finish it!
rest 1:00

3. technical recovery

1×100 scull/catch
1×100 timing
1×100 body position dr
1×100 prefect

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.

bp k = body position kick
no b = no breathing
afap = as fast as possible
crz = cruise (low medium effort/a2)
exp = explode
race pro = race process


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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