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
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: Europe
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm up
300 (10p fr/50 bk)
2×100 (25 sc/50 drill/25 sc)
200 (50 fr/50 br)
3×100 (50 kick/50 drill) bk/br/fl
speed set
2×25 (15 speed/10 ez)
50 drill stroke
2×25 (15 speed/10 ez)
50 drill stroke
main set
2x
300 fr snorkel [ best roll]
100 bk tech
4×50 (1- br/1-[3 hand br+3 hand fl]
2x
300 (2/3/2/5 breath)
100 bk
4×50 (1- br/1- fl)
1x
300 bk
100 br
4×50 fl neg A1+
stroke set
#AG #distance
2x
5×100 fr pad 15 stop A1+
200 kick stroke body pos
#breast
2x
3×100 br pad 15 stop A1+
100 kick fl on side
#sprint
2x
4×50 drill fr
200 kick body pos
2×50 fr(25 no breath speed/25 bk)
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.
breast and fly
George Sourdis
Head coach, Triton Heraklion Creta
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.