Daily Swim Coach Workout #461

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:  Technique Work
  • Target age group:  13-14 years old, 15-18 years old
  • Target level:  Senior Age Group/ High School State Level, Age Group (Advanced)
  • Weeks until target meet:  1 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm up
300 choice (rehearse earlobe to deltoid)
150 Rhythm scull (snorkel)
3 x Fly set
8 x 25 Fly on :25 or :30 focus on chest press/hips up for rhythm
50 recovery 1:00 choice
3 x Breaststroke
75 Drill (Karla drill) 1:20 or 1:30
75 Breast Swim with Flipturns 1:20 or 1:30 50 G1/25 G2
75 Breast swim with Flipturns 1:20, or 1:30 50 G1/25 G3
75 Breast swim with Flipturns 1:20, or 1:30 50 G1/25 G4
50 recovery
3 x Back (focus on shape your boat, steady kick, vault forward
75 Drill 25dbl arm, swim,dbl arm 1:15, 1:20
75 Swim 50 G1/25 G2 1:15, 1:20
75 Swim 50 G1/25 G3 1:15, 1:20
75 Swim 50 G1/25 G4 1:15, 1:20
50 recovery
3 x Paddles, fins
300 Neg split 4:00 or 4:15
4 x 75 Des 1-4, last 25 of each is brt or back 1:15, 1:30
LD 100

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.

This workout gave us some work on awareness of technique and gear work. For fly and breaststroke, it was working on rhythm. For backstroke, they were asked to pick one of these to focus and add another if can, sternum to spine, steady kick, vault forward. It also focused on swim portions with their use of their gears and going faster.


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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