Daily Swim Coach Workout #210

by Dan Dingman 0

September 09th, 2020 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, 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 fins and snorkels
    600 Free -100 3rd black, 100 with 1/7 drill, 100 scull
    6 x No rest between
        25 pocket fly kick
        25 11 fly kick
        25 sub breast pull (3/4 stroke – quick hands and elbows, flutter or dolphin)
Main Set
    4 x 75 YOUR STROKE 50 drill/25 swim 1:15
    300 Free BC 3 4:00
    3 x 100 Kick on 2:00 choice 1st 25 fast
    4 x 75 YOUR STROKE 25 drill/50 swim 1:15
    300 Free BC 3 4:00
    3 x 100 Kick on 1:50 choice 2nd 25 fast
    4 x 75 YOUR STROKE swim 1:30 des 1-4
    300 Free PRETTY STROKES (pinky drill on free) 5:00
    3 x 100 Kick on 1:40 strong average
    200 ez 5:00
    6 x
        50 YOUR STROKE 200p :50
        25 YOUR STROKE 100p: 40
        50 ez choice 1:00
Fins 4 x Warm Down
    75 1:10 with 15m sub streamline, 12.5 each wall after
    50 :50 with 15m sub streamline, 12.5 next one
    25 :30 with 15 mu sub streamline

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.

Pinky focus is on freestyle, with the pinky leading the way out of the water past the hip. I find it helps the swimmers clear their shoulders as well as extending their stroke.


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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