Daily Swim Coach Workout #467

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:  15-18 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • 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

31 minutes Dry Land [Stretching, Abs, donkey kicks, genie jumps, back jumps, dry Land breast stroke double arm punch into kick boards, monitor hips, have them evaluate themselves on where they feel the power coming from; need explosive punch]
10 x 100 @ 1:30 [3rd lap under water pull downs x 3, then breast stroke]
2 minute explanation of next set
12 x 25 @ :40 Tennis ball breastroke drill [hold tennis ball under chin for overcorrection drill on head position]
2 minute explanation of next set
6 x 25 @ :40, 45º drill with pharoah arms and head first entry [fins preferred to help keep swimmer closer to surface] Take stroke, then pharoah to 45º, then return to load position. This is with a flutter kick. Lunge toward the wall, lead with shoulders and crown of head.
2 minute explanation of next set
8 x 25 @ :40 4 sculls and br pull/lunge drill with dolphin kick (to feel the press of the ‘buoy’ and flow of the undulation down the body)
2 minute explanation of next set
8 x 25 @ :45 Windshield wiper sculling [start with toes hang on gutter for 5 seconds then release] drill
1 x 200 @ 3:00 recovery
2 minute explanation of next set
6 x 75 @ 1:20 Breast stroke Pull with fly kick with paddles and fins
2 minute explanation of next set
8 x 25 @ :40 Breast stroke kick drill with heel touch
2 minute explanation of next set
5 x 75 @ 1:20 Breast Stroke with two kicks per stroke
5 x 75 @ 1:20 regular fast breaststroke.
4 x 50 @ 1:00 Recovery


Darren Sandvig
Coach, Golden West Swim Club (currently)

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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