Daily Swim Coach Workout #247

by Dan Dingman 0

October 16th, 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
  • Target level:  Senior Age Group/ High School State Level, Age Group (Advanced)
  • 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 Choice any equip – third black
    300 pocket fly prone with fins and snorkel
    2 x
        50 boat
        50 wide front with fast out to in sweep.
Free or Stroke (White=1, Pink=2, Red=3, Blue=4) Stroke A= 125’s, B: 100’s) A: Free, B Interval for B free and A stroke (125’s), C interval for C, Free and B/C Stroke (125’s).
    3x
        150 white 2:00 (B: 2:15, C: 2:30)
        150 Pink 2:00 (B: 2:15, C: 2:30)
        150 Red 2:00 (B: 2:15, C: 2:30)
    200 ez
    6 x 100 1:25 (A/B) (C: 75’s) Neg Split All
    6 x
        1 x 50 1:00 A/B/C 2nd 25 Blue
        1 x 50 1:00 Blue
    100 ez

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.

With only an hour, I want to continue our work on awareness of pace based on some new pace charts (JCU’s) from the results of the 500 in the meet this past weekend.


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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