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, 9-12 years old
- Target level: National/ Collegiate Level, Age Group (Intermediate)
- Weeks until target meet: 20 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
2 x Underwater Warm Up Ladder FINS – Snorkel on Free/ rd 2 Back Minimum 4th (3rd gold) black line under water swimming,
1 x 50 5 Breaths recovery on the wall
1 x 100
1 x 150
1 x 200
4 x Breakout Drill Progression Fins and Snorkel
3 x 25 Breakout, pinky stroke and 3 stroke finishes :30 (Gold: 35)
1 x 50 1:00 Build Free, descend 1-4, round Gold (1:15)
6 x Kick/swim sequence
75 Kick 1:30 50 free with board, 25 w/out board, last 15.m vert arm back (Gold: 1:45)
25 Swim :30 Catch up Drill Free – 3 count (Gold :35)
25 Swim :30 Catch up Drill Free – 2 count
25 Swim :30 Catch up Drill Free – 1 count or ‘Touch N Go’
50 ez
3 x Your Stroke
2 x 25 Build Your stroke:35
1 x 50 Cheetah Speed 1:20
50 ez
7 x Fins and Paddles
75 Pocket kick fly with flip 1:15
75 paddle swim with each 25 faster- choice stroke 1:30
relays
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.
Pinky- refers to finishing the freestyle stroke with the pinky leading the way out – we find it gives a better shoulder turn and we rehearse it a lot, slowly and then with the build. The pinky drill led well into the catch-up drill and the pinky drill was emphasized as well.
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.