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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 8 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up Ladder
2 x warm-up snorkel/fins 3rd Black Line – Underwater Swimming Round 2 back or breast
50 :45
100 1:30
150 2:15
200 3:00
Pre Set:
6 x 75 Breast 1:25 25 swim,drill,swim- des 1-3, 4-6
100 choice 1:30
6 x 75 Back 1:25 25 swim, drill, swim des 1-3, 4-6
100 choice 1:30
6 x 75 Fly 1:25 25 swim, drill, swim, des 1-3, 4-6
5 x Kicking (B/C 75’s are on 1:30)
75 on 1:20 (des 1-5 sub 1:00 on 5)
2 x 25 :35 first half fast choice, face down push offs
75 ez choice
5 x Paddles option (B: 2:30)
150 50 2:15 (50 drill 1/7, 50 drill dps, 50 5 power strokes no air each 25)
25 scull on :45 +/- 1/2 front, 1/2 boat (flip in middle)
3 x 25 Your stroke build to fast on each :35 (first two to 4th gear, #3 to 5th
Start at blocks end
15 x 50 :50 every 3rd and #20 fast on :5 dive the last 3 fast
LD 250
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.
Finishing the first week of 2 hour sessions. Keeping things in perspective with a healthy mix of training knowing that we are going with a big main set tomorrow.
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.