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: 13-14 years old, 15-18 years old, 19-22 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 27 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
20:00 – Group Meeting – Deep Breathing – WUTS – Memory Sequence
DPS Development
3x
8 x 25 on :30 – MAHR Free Swim w/ Breathing 3’s, Reduce SC 1-4
1 x 100 on 2:00 – Sprint Free Kick, Intensity Increases by 25
8 x 25 on :30 – MAHR Free Swim w/ Breathing 3’s, Maintain SC and Descend 1-4
1 x 100 on 2:00 – Sprint Overkick Swim, Make SC Lowest Of Round.
4 x 200 on 3:30 – MAHR Back Swim: Odds: Reduce by 50 Evens: Reduce by 25
5 x 100 on 1:30 – Overload Free – Figure Out Pacing For Test Sets
Fly Foundations
10 x 25 on :40 – MAHR Fly Drill : Head Lead Forward Press
10 x 25 on :40 – MAHR Fly Drill : Arm Lead Forward Press
2 x 25 on 2:00 – MAHR Fly Drill : 1 Press on Whistle
2 x 25 on 2:00 – MAHR Fly Drill : 2 Press on Whistle
2 x 25 on 2:00 – MAHR Fly Drill : 1 Press + Chipmunk on Whistle
2 x 25 on 2:00 – MAHR Fly Drill : 2 Press + Chipmunk on Whistle
8 x 25 on :40 – MAHR Fly Drill : Press Pu11 Pause
Turns – Coaches Call (Sideways Open Turn Progression)
Aleks Fansler
Head Coach, Noblesville Swim Club
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.