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, National/ Collegiate Level
- Weeks until target meet: 23 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
150 swim plus 5 streamline rockets with 3 fast kicks on way up
150 K-D-S plus 1:00 vertical scull clockwise/counter
150 breastroke 2x pullouts
10×25 mid pool breast or fly turn – hand back, knees tight, head still
10×50 drill swim coaches call 1:00-1:15
3×200 pds/snorkel cruise 2:50
10×25 kick o) 12.5 under with board/12.5 fly kick e) fly kick with 1/2 moon :40
4x
25 no breath :30 free
50 free 2/2 breathing around walls :50
75 5 dolphins off each wall no breath 1st stroke 1:10
100 negative fast last 5 to finish 2:00
4×25 dive fast 15 under
4×25 coaches call into breakout
2x
100 kick strong on 1:40
4×50 free on :45 fast turn and breakout
100 kick negative 2:30
2×25 dive fast for time
Brian Hoffer
President of Hoffer Sports Consulting, HoFForce Elite
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.
