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: 13-18 years old, 19-22 years old
- Target level: Age Group (Advanced), National/ Collegiate 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
2 x Underwater Warm Up Ladder – Minimum 3rd black line under water swimming
1 x 50 :45 or 50, :55, 1:00
1 x 100 1:30, 1:40, 1:50 2:00
1 x 150 2:15, 2:25, 2:35, 2:45
1 x 200 3:00 3:20, 3:40. 4:00
3 x Fly Drills – snorkel fins :30
2 x 25’11’ kick
2 x 25 2Right, 2 Left (pinky exits stroke first)
3 x Back Drills – :30
2 x 25 pocket kick
2 x 25 3R, 3L lean the head back and sink the shoulder on the catch
3 x Breast Drills snorkels :35
2x 25 front scull with buoy
2 x 25 3/4 stroke with flutter
2 x Kick -fins
2 x 25 kick – last 10 yards tombstone fast :35
2 x 25 swim 15m underwater breakout :35
2 x 25 kick on :20
2 x 25 swim back on :20 with 3rd black line breakout
2 x 25 kick on :20
2 x 25 swim (free, fly or brt with flutter) on :20 with 3rd black line breakout
200 Any equip.
Dive – 5 x 50 des – 1-5 how low can you go. Start at 200p and see how fast you can go (first 50 of goal 100?)
4x Swim or Paddle
1 x 100 (last 75 fast) 1:45 or 1:50 or 2:00 with 3rd black on fast
1 x 100(last 50 fast) 1:45 or 1:50 or 2:00 with 3rd black on fast
1 x 100 (last 25 fast) 1:45 or 1:50 or 2:00 with 3rd black on fast
Loosen down 800 (700 or 600 any equip)
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.