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, Masters (Beginner), Masters (Intermediate)
- Weeks until target meet: 32 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
6×100 @ 2:00 Choice Swim (3rd 25 is kick)
4×50 @1:00 Choice Swim Build Up
2x
5×200 @ 3:30 IM (HR 160-170) Descend 1-3, hold fast 4-5
[Rd 1 25 kick /25 swim]
[Rd 2 25 swim/25 kick]
100 ez
2x
8×50 @ 1:10 swim fast (HR 180-190)
RD 1 = [25 IM Order/25 Stroke]
Rd 2 = Odd: IM Order, Even Stroke
100 ez
24×25 @ :40 sprint w/fins
1-6 Dolphin kick on back
7-12 back spin drill (good rotation)
13-18 breast head up drill (watch hands, strong pull)
19-24 free fists (use forearms to pull)
100 ez
10×100 @ 2:00 free
1-2: 4 count glide between strokes
3-4: Stroke Count/-1 (count strokes for 25 yards, try to get 1 less on next 25, repeat)
5-6 Underwater Recovery (hands don’t leave water)
7-8 Fists
9-10 perfect swim
200 cool down
Eric Hills
Head Coach, Shakopee High School
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.
