Daily Swim Coach Workout #437

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

The Workout

Warm up

Warm Up Ladder
1 x warm-up snorkel/fins with 3 or more dolphin
400 3rd black+, 50 1/7 drill/swim
300 3rd black+, 50 FIST drill/swim
200 3rd black+, 50 Touch N Go drill/swim
100 3rd black+, 25 build each 25
300 scull – 25 front narrow, 25 wide (10 smooth, 10 super fast hands), 25 dog paddle
6 x Stroke Des fast 150’s and kick 1-3, 4-6 SEE NOTES FOR GROUPS/INTERVALS
    150, Swim Fast
    100 swim easy
    100 kick fast
    50 kick choice
7 x FIns –
    25 sub breast pull fast
    50 pocket back with 7 kick shoulder (DRY) flex
    3 breaths rest
    75 (25 50 speed YOUR STROKE/50 ez)
    :30 sec rest
100 ez
6 x Dive 25


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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Coach Rob
3 years ago

I’ll probably use this one for my 10 year olds this week and make it 5x through.