Daily Swim Coach Workout #403

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:  6 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Dynamic on deck
    10 bobs off bottom with 10 fast sculls at top/
    2:00 vertical kick/scull mix
    100 10 scull feet first/2 back flips/10 scull head first/2 front flips x 4 lengths
    10 streamline rockets
8×25 kick snorkel free focus on head position
8×25 free/snorkel – head still shoulder drive
8×50 free focus on quick breath :50
    25 4 fast dolphin under/8 fast streamline vertical dolphin/fly kick on back :45
    3×25 fly :30 ( breast is also option with dolphin)
    50 kick with chute on 1:15-1:30
    100 kick 12.5 under each wall with 2 count glide before first kick on 1:45
    2x glide to red/sprint back to wall with finish on :30-1:00
8×100 pds/snorkle for 4/pds only for 4 working on breathing
8×25 glide for 3/10 free kicks/free breakout :40
8×75 fins/fulcrum combo right/left/full backstroke on 1:15
4×25 start breakout build 25


Brian Hoffer
President of Hoffer Sports Consulting, HoFForce Elite

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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