Daily Swim Coach Workout #413

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:  13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State 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

If you haven’t done a goal sheet yet, do it first.
#Distance #MidDistStroke
    4 x UW three dolphin action…
        50 Back :40, :45, :50
        50 Free : 40, :45, :50
    4 x FLIP ALL TURNS
        75 1:15, 1:25, 1:35
            25 Fly drill 3-3-3 (chest press focus)
            25 Karla Breast Drill (chest press, shoot arms)
            25 Breast Swim Build
#Distance #MidDistStroke
    100 ez
3 x #Distance
     300 IM or Back 4:30 Gear 1
     400 Free neg split, Descend 1-4, 4-6 5:30
1 x 1:00 rest
3 x #Distance
     300 IM or Back 4:30 Gear 1
     400 Free neg split, Descend 1-4, 4-6 5:30
6 x #MidDistStroke GEORGIA PEACHES
    1 x 300 IM or Stroke, & Sprint Free Descend 1-3, 4-6 4:30, 5:00, 5:30
    1 x 200 AE, 3:30, 4:00, 4:30
6 x FINS #Distance #MidDistStroke
    100 Back Kick (50 pocket (sternum to spine), 50 long UW) 1:30, 1:40, 1:50
    100 Swim Last 15 M Gear 5 1:30, 1:40, 1:50


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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