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, 13-14 years old
- Target level: Senior Age Group/ High School State Level, Age Group (Advanced)
- Weeks until target meet: 6 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Today: 3 x (Twenty Shoulder Tap Plank, 10 Sec rest, 10 x low plank w legs windshield wiper, 8 squat jumps to streamline)
Warm-Up
700 PHELPS (100/free/fly/free/back/free/breast/free – 25 drill/kick)
Snorkel scull – coach call on vertical forearms
Main
6 x
25 pocket fly kick prone :30
25 alt 1 arm fly drill :30
2 x 25 swim DPS :30
1:00 rest
6 x
25 pocket kick back (shape the boat)
25 double arm back – VAULT w boat shape of back
1 x 25 back swim build (breakout to 12.5
1 x 25 back G5 (breakout to 12.5
1:00 rest
6 x Snorkel
2 x 25 hyper kick breast :35
25 Rhythm scull breast :35
25 Rhythm scull type breaststroke :35
1:00 Rest
6 x Snorkel Fins
2 x 25 hyper kick free :30
25 free efficient space (hip driven) :30
25 build from hip to shoulder :30
Starts
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.
After four days of capacity work, we went for technique reinforcement on body positioning for Friday, in anticipation of a big Saturday set.
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
