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: National/ Collegiate Level, Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
‘Those who are happiest are those who do the most for others.’ BTW
3 x FINS -SNORKEL Underwater Warm-Up Ladder – rounds 1 and 3 are choice, 2 back.
1 x 50 :40, :45
1 x 100 1:20, 1:30,
1 x 150 2:00, 2:15,
1 x 200 2:40, 3:00
4 x Drill set Fly and Breast
4 x 25 Drill Fly 3-3-3 :25 (B: 30)
4 x 25 Drill Breast -‘Mississippi Drill’ :30, :35
4 x 75, 25 fly, 2 breaths rest, 50 breast fast with flipturn and pull out. 1:30, 1:45
4 x Any Equipment – Chose your distance. Express yourself on 4th Gear!
4:30 425 to 250 Last 100 4th gear
3:00 300 to 150 Last 75 4th gear
2:00 200 to 100 Last 50 4th gear
1:00 100 to 25 Last 25 4th gear
LD –
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.
The kids swam well in their groups and did the drills well on the early part and then really raced on the Any Equipment set.
Mississippi Drill is the breaststroke drill where you pause for as long as it takes you to say Mississippi, after the pull and then again after the kick. It accentuates the streamline position. The kids are encouraged to find the rhythm of it and to then try to build on each length.
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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