Daily Swim Coach Workout #360

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
  • Weeks until target meet:  5 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm up
400 choice 6:00
6 x 50 25 fly/back :50
6 x 50 25 breast and fly with flip turn.1:00

Paddles – smooth strokes, no bouncing of the body
7 x 150 (50 Treeside breathing only, 50 5 power strokes no air each 25, 50 build) 2:20

7 x Kick and Swim with fins
1 x 25 kick (15m underwater) :25
1 x 25 swim build the finish :25
1 x 50 kick fly on side :50
1 x 50 with 1/7 drill for the first 3 strokes of each length :50

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.

Treeside is simply referring to one side of the pool.


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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