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: Base building
- Target age group: 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up Fins
300 75 swim 1-eye only above surface when breathing, 25 side kick
300 50 Drill 2 right arm strokes, 2 left arm strokes, 25 sub streamline kick
300 50 kick fly on your back, 25 heads up fly swim
3 x Main 1
75 or 50, 1:30 second 25 fast fist drill Breath Control 4 or 5
150, 125, 100 or 75 on 2:30 (50 Back, Breast, Free)
200, 175, 150, 125 or 100 on 3:00 (odd lengths are fast your stroke)
25 or 50 ez
6 x Main 2 FINS ALL FAST
75 or 50 1:15 (25 pocket kick fly, Back with second half Vert arms, 25 side kick)
50 or 25 on 1:00 (Middle 25 fast)
25 Fast :45 Fly 1 breath (state level zero breaths)
500 Drill – 25 Right Arm, 25 left arm, 50 catch up stroke, 50 pinky -tipping point slow
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.
