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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
500 choice – underwater swimming.
5 x 50 (BRT or BK or FLy Drills)
1 x 50 3k,2k,1k drill or Bk Fist, FLy 2-2-2 1:00
1 x 50 2R, 2L, 2 DPS Cycles 1:00
1 x 50 Mississippi, hand slap back, or 4k1p 1:00
1 x 50 all out 25/25 ez free 1:00
5 x Salo Speed FINS
125 25 kick/swim 4th gear 1:45
75 25 side kick, flutter, fly by 25 1:15
25 sub swim breast FAST with dolphin action 1:00
2 x Cycles Paddle
3 x
75 smooth free 1 eye turns to breath 1:15
25 build back :30
1 x 200 Free (5power strokes each length NO AIR) FIngertips DOWN! 3:00
1 x 100 4th gear Free/breast (2:00)
3 x
1 x 25 fast kick :30 free or fly
1 x 25 fast kick :30 choice
2 x 25 fast swim YOUR STROKES :45 Dive when at the start end
Loosen Down
400 – push offs past flags, drill choice
300 – Back Drills (50 6kick flex, 50 air recovery)
200 – Drill Breast (2k1p) all flips, no pull outs
100 – Drill fly
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.
Another great practice that the kids enjoyed some racing, fast kick, and stroke drill work
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
