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: Race Specificity
- Target age group: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 19 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
2x
100 free
100 IM drill
100 kick
3×100 fins fulcrum free/back/fly drill-swim 1:45
12×25 fins UWSDK 1-3 :40
10×25 backstroke mid pool turns :30
4x
25 hand push to finish no breath
turn into 6 fast kicks into vertical egg beater 10 each direction into head up into fast finish no breath at flags 1:00
25 streamline until stop/breath/fast fly to wall no wall 1:00
8×75 pds/snorkle 1:00
10×25 back drill :45
3x
5×50 1-3,4,5 200 pace 1:00
75 easy 1:30
25 fast free no breath 1:30
3×200 recovery
2xdive fast breakout 15
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.
UWSDK – Underwater Streamline Dolphin Kick, Fulcrum is the Finis Paddle.
Brian Hoffer
President of Hoffer Sports Consulting, HoFForce Elite
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.