Daily Swim Coach Workout #15

by Dan Dingman 0

December 21st, 2019 News, Swimming Workouts, Training

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:  Age Group (Advanced), Age Group (Intermediate)
  • Weeks until target meet:  < 1 week
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm up
    12 x 25 on :45 Odds 3rd black, even 4th black
4 x Kick
    1 x 75 1:30 – 25 fly, 50 Drill fist to open hand each stroke
    1 x 50 1:15 (15 yds fast flutter, 15 choice, 10 heads up back kick holding board up)
    1 x 25 :45 (2nd half tombstone fast.)
2 x IM Roller Coaster – Work Capacity!!!
    3 x
        3 x 100 IM order by round 1:40 (B: 1:50, C: 75’s with B)
        2 x 100 broken by 50 IM Order fast walls 1:40, (B: 1:50, C’ 75 with B)
        1 x 100 IM 1:40 Race Walls -KNEES TO CHEST! (B: 1:50, C’ 75 with B)
    :30 sec rest to get on fins
    6 x 100 Fins 1:10, Round 2= 1:05) (B: 1:15 Rd 2-1:10, C: 75’s with B on both rounds)
    100 ez on 3:00

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.

This main set gave some time for athletes to race each other while working on some fast walls.


Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

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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