Daily Swim Coach Workout #428

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:  Capacity (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:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

‘Whether you think you can or you can’t, You’re right.’ Henry Ford
    Try not to speak or think poorly in difficult situations. When fear, doubt, or frustration starts to creep in, focus deeply, and continually on positive energy and outcomes/solutions instead.
Warm Up
    300 Swim – Palm to feet
    6 x 50 FIns :45,:50 12.5 underwater
    300 pocket fly kick, snorkel fins, prone, flip turns
2 min
4 x
    200 Pull Neg split 1st/2nd w/ BC 3 2:45, 3:00, 3:15
    150 Kick (Middle 50 fast) 2:45, or 3:15
    3 x 100 swim 3rd gear 1:15, 1:20, 1:30
reset to the top
100 ez

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.

Leave a Reply

Notify of
Inline Feedbacks
View all comments