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
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
300 Fins – underwater to 3rd black
300 Fins – 1/7 drill freestyle/backstroke
300 Fins – pocket fly, prone, snorkel with flip
200 scull – 50 front, 50 Boat, 25 rt, 25 lt, 50 front wide 10fast/smooth
Main
6 x 100 1st =white 1:15, 1:25, 1:30 (D: 4 on 2:15)
6 x 100 2nd =Pink 1:40, 1:45, 1:50 (D: 4 on 2:30)
6 x 100 1@1st, 2nd, 3rd 1:15, 1:25, 1:30 (D: 4 on 2:15)
6 x 100 2nd/Pink 1:40, 1:45, 1:50 (D: 4 on 2:30)
6 x 100 Alt 1@ 1st, 1@3rd 1:15, 1:25, 1:30 (D: 4 on 2:15)
LD 200 choice
Kick
10 x 50, 3, 6, 9 and 10 fast 1:00
200 ez
Starts
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.
Merging Urbanchek’s Color charts with Salo’s gears, White= 1st, Pink = 2nd, Red = 3rd…
We had a spectrum of abilities that we tried to meet. In the end, it was a very competitive practice and got great results.
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.