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: Capacity (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: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Meet Line Up this week. Be at the pool at 8am.
Sunday – assist with parking
Warm Up Ladder – with first 3 strokes of each length done to 1/7 rhythm (DEMO)
1 x warm-up snorkel/fins underwater to 3rd black line
50 :45 C/D: 50
100 1:30 C/D: 1:40
150 2:15 C/D 2:30
200 3:00 C/D 3:20
1 x warm-up Back FINS
underwater to 3rd black line with first 3 strokes of each length done to 1/7 rhythm (DEMO)
50 :45 C/D: 50
100 1:30 C/D: 1:40
150 2:15 C/D 2:30
200 3:00 C/D 3:20
2 x Kick + Big Red IM and 200/100P KEEP EM MOVING Cool Water Today, Mix of fast kick, aerobic IM and specific speed.
3 x
50 kick on :45 (C:55, D: 1:00
50 (25 Drill dog paddle, 25 vert arm back kick) 1:00, C 1:05, D 1:10
1 x
25 Fly on :25, B:30, C: 30, D: 40
50 Fly/Bk :45, B: 50, C: 55, D: 1:20
75 Fly/Bk/Br 1:10, B: 1:15, C: 1:25, D: 2;00
100 IM 1:30, B: 1:40, C: 1:50, D: 2:40
100 IM 1:30, B: 1:40, C: 1:50, D: 2:40
75 Fly/Bk/Br 1:10, B: 1:15, C: 1:25, D: 2;00
50 Fly/Bk :45, B: 50, C: 55, D: 1:20
25 Fly on :25, B:30, C: 30, D: 40
100 ez on 2:00 CHOICE
2 x (Round 2 = 4 x through)
1 x 50 at 200P YOUR STROKE 1:00
2 x 25 at 100P YOUR STROKE :45
1 x
100 ez on 2:00
Non State -DIVE 25’s x 40
State Qualifiers continue below
Fins
5 x
100 kick on 1:35 (drop 5 from the interval each 100)
100 Swim back on 1:30 (work on underwater swimming and breakouts)
A: Kaden, Kyle, Tedy
B: Anna, Sofia, Chloe, Michelle, Kouske, Claire, Ryanne, Jack, Kaimana, Sadie, Ryan,
C: Malia H, Florian, Parker, Jakob, Fisher,
D: Sean, Emery, Alec, Maya, Lia, Malia Mc, Musashi
E: Kei, Amber, Coco, Melody, Sight, Mana, Ichika, Johana
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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.