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
- Target level: Age Group (Advanced)
- 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 – Snorkel- Fins
300 3rd black line
300 Snorkel Only or Back Underwater to 3rd black line
8 x 25 Breast with pull outs to 12.5 or farther :40
8 x 25 Fly with 3rd black line breakout 3 strokes NO air :40
6 x Kick FINS (Rest up to 10 sec at 25’s)
25 superman flutter kick head up
25 Back Kick sub for as long as you can, heads up the rest
25 Fly kick sub for as far as you can, heads up for the rest.
4 x C.O.R. (City of Richardson) ladder 2 with paddles, 2 with paddles and fins – Aerobic Base Build
200 2:30, B; 2:40, C: 2:50
150 1:55, 2:00 , 2:10
100 1:15, 1:20 1:25
50 :40, :40 ,:45
300 AE on 5:00
Academy SPEED
5 x 50 on 1:00 at 200 P plus1
10 x 25 on :40 at 100P plus 1
1:00 rest
4 x 50 on 1:05 at 200 P
8 x 25 on :40 at 100P
1:00 rest
3 x 50 on 1:10 at 200 P
6 x 25 on :40 at 100P
1:00 rest
2 x 50 on 1:20 at 200 P
4 x 25 on :40 at 100P
1 x 50 off the blocks Max – 90% of best – Heats
2 x 25 off the blocks Max – Strive for goal 50 p. Heats
300 AE on 5:00
MEET ENTRIES
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.