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), Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
300 Fins – 100 PALM To FEET/100 side kick/100 Palm to feet
300 FINS -SNORKEL Pocket fly – body driven with flips
2 x Pre Set
2 x 50 Kick 1:00
2 x 50 Swim (2 white, 2 pink to red by round) 1:00
Main
2 x
300 White 4:00, B: 4;15, C: 4:30, D: 4:45
300 Pink (10sr at 150) 4:15, B: 4:30, C: 4:45, D:5:00
300 Red (10sr at 100’s) 4:30, 4:45, 5:00, 5:15
100 ez
2 x 300 Blue 4:30, 4:45, 5:00, 5:15
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.
The results of this were great due to the kids really paying attention to the laminated color charts and then being very competitive with each other on the BLUES!
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.
OOOF 2×300 for time. RIP mid distance