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
- Target level: Age Group (Advanced)
- Weeks until target meet: 6 weeks
- Team Location: Australia
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
400 FR K w FINS
3 x
[MAS x 2]
50 FLY SC MATCH :15 rest
50 BK SC MATCH :15 rest
50 BR SC MATCH :15 rest
50 FR SC MATCH :15 rest
4 x
25 FLY K FAST UH2O w FINS + SNORKEL
25 FR K ARMS DOWN w FINS + SNORKEL
50 FR S w FINS + SNORKEL
200 IM K
6 x 25 CH UH2O PAST MID POOL ROPES
[HOW MANY KICKS DOES IT TAKE YOU TO PASS THE 12.5M POINT?]
6 x 25 CH UH2O PAST MID POOL ROPES
[ARE YOU GOING AS FAST AS YOU CAN UH2O AND BO FLAT?]
8 x 25 IM UH2O PAST MID POOL ROPES
[WHAT ARE YOUR SC’s]
4 x 50 CH UH2O PAST MID POOL ROPES
[YES DO IT AGAIN AFTER YOUR TURN WITHOUT HESITATION]
4 x 25 FLY K ON BK w FINS UH2O PAST MID POOL ROPES
[HOW MANY KICKS TO PASS THE ROPES AT MAX EFFORT w FINS]
400 FR K w FINS [DIS 300, MAS 200]
4 x
[DIS + MAS x3]
50 CH K MAX EFFORT :05 rest
3 x 50 CH K MODERATE HR 25-26 :15 rest
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.
UH2O – UNDER WATER
MID POOL ROPES – MINI LANEROPE ACROSS LANE AT 12.5M
SC MATCH – SC 1ST 25 MAINTAIN SAME SC 2ND 25
PETER HOWES
HEAD COACH/ADMINISTRATOR, SWIMLAND 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.