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: Senior Age Group/ High School State Level, Age Group (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
3 x Warm up
100 fin’s snorkel 1/7
100 100 hyper kick free or fly
50 scull
2 x SPEED
Joe’s Speed
1 x 50 on 1:30 4th Gear (Goal 200p)
1 x 50 on 1:20 4th Gear (Goal 200p)
1 x 50 on 1:10 4th Gear(Goal 200p)
1 x 50 on 1:00 4th Gear(Goal 200p)
1 x 50 on :50 4th Gear(Goal 200p)
1 x 50 – 4th Gear (Goal 200p)
1 x 300 on 6:00 AE
Salo Speed Ladder 5th Gear on All (round 2 with fins/snorkel)
2 x 25 on :45
2 x 25 on :40
2 x 25 on :35
2 x 25 on :30
2 x 25 on :25
2 x 25 on :20
1 x 300 on 6:00 AE
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
Thanks to Joe Glenn and Dave Salo for these ideas. We’ve done these sets before and the kids love ’em so I decided to combine them.
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.