Daily Swim Coach Workout #530

by Dan Dingman 0

August 30th, 2021 Swimming Workouts, Training

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:  13-14 years old, 15-18 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  11 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Dynamic crab elbow to knee/super series/thorasic flex/heal up scoop
200 free swim 2/2 walls
200 fins/chute drill/swim free
200 kick 25 fly/25 free
4×25 relay pickup breakout 1:00
4×25 12.5 fast break out 1:00
8×25 UWSD fins on :40
4×100 back 50 drill/50 back 1:45
    100 fins under/over/hokie right-left 1:50
    4×75 steady swim free1:05 1/1 walls
    4×25 steady free time and stroke :25-1:00

1×50 200 pace
    100 kick free kick with board:45
    75 kick choice desc by 25 1:30
    50 strong choice on :50
    2×25 15 fast choice both :30-1:00
3×200 pds 100 free/choice stroke 3:10

4×25 on 1:00 12.5/15/20/25 fast 1:00


Brian Hoffer
President of Hoffer Sports Consulting, HoFForce Elite

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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