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, 15-18 years old
- Target level: Age Group (Intermediate), Age Group (Advanced)
- 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
1 x 500 Free (Tag: See Notes for Details)
8 x 25 Free :35 (12.5 Underwater Dolphin Kicks)
4 x 50 Descend to Threshold :50 EN2
8 x 25 Free :40 (15 Underwater Dolphin Kicks)
4 x 75 Descend to Threshold 1:15 EN2
10 x 25 Free :45 (As far as you can Underwater Dolphin Kicks)
4 x 100 Descend to Fast 2:00 EN3
1 x 300 Kick Rec 5:00
6 x 50 4:00 Choice Sprint Blocks
1x
6 x 50 Choice Rec (Kick, Swim Fast Breakout, Drill)
6 x 50 Rec 25 (Underwater Kick + 25 Kick on Back)