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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 14 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up:
1 x 400 @ – Kick on BK W/ Fins
6 x 25 @ :40 – Underwater Fly Kick on Front to EZ Free
6 x 25 @ :40 – Underwater Fly Kick on Back to EZ Back
3 x 100 @ 2:20 – Free Kick W/ Board
Introductions: Name/Grade/School/ Role Model or Hero – No Parents
Swim Free – Please Go Slow to Make the Changes
Explain Dr. Rod Freestyle –
Explain Reach and Catch
4 x 50 @ 1:15 – Odds R-Arm, Evens L-Arm
Rest 1:00 – Explain Pulling Motion
4 x 50 @ 1:15 – Watch Catch and Pulling Motion
Rest 1:00 – Explain Finish & Recovery – Perpendicular Hand – Lift Elbow
4 x 50 @ 1:15 – Push Hand / Lift Elbow
Swim:
2 X
1 x 50 @ 1:10 -R-Arm/L-Arm by 25 -Catch Deep-Hand & Wrist in same Plane
2 x 50 @ 1:10 – Concentrate on Path of Hand and Forearm
2 x 50 @ 1:10 – Concentrate on Finish and Recovery
Rest :40
Swim:
2 X
8 x 25 @ :40 Free – Six Beat Kick
Rest :40
6 x 25 @ :35 Free – Six Beat Kick
Rest :30
4 x 25 @ :30 Free – Six Beat Kick
Rest :30
2 x 25 @ :25 Free – Six Beat Kick
Rest :40 [Then Back Up]
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.
S/L=Streamline
Chris Brookover
Advanced Program Director – Head Coach, Mt. Laurel YMCA
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.