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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 27 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
20:00 – Group Meeting & WUTS
Breathing & Memory Sequence
1:00 – Deep Breathing
5:00 – Explore Your Floating Positions
DPS Development
4x
1 x 50 on 1:10 – MAHR Free Side Kick w/ Paddle Push
1 x 50 on 1:00 – MAHR Free 25 Position 11 Kick 25 Free Swim Set Average SC
4 x 200 on 3:30 – MAHR Free Swim (Odds: +1, 0, -1, -2. Evens: 0, -1, -2, -3)
3x
1 x 100 on 1:45 – MAHR Free Swim @ Average
1 x 100 on 1:45 – MAHR Free Swim @ -2
1 x 100 on 1:45 – MAHR Free Swim @ -4
Foundations of Breast
4 x 50 on 1:10 – MAHR Breast Kick OB w/ Board Over Knees
3x
2 x 25 on :40 – MAHR Surface Scull w/ Buoy
2 x 25 on :40 – MAHR Small Pull Breast
2 x 25 on :40 – MAHR Quarter Pull Breast
2 x 25 on :40 – MAHR Breast Drill : Quarter Pu11 Separation w/ 3 K*cks
6 x 50 on 1:10 – MAHR Breast Drill : 25 1pu113k*ck w/ Thumb Lock 25 Separation
6 x 50 on 1:10 – MAHR Breast Drill : 3-2-1 Separation Drill
Starts – Build Off Of Yesterday
4x
1 x 10 on :30 – Starts Breast Kneeling Streamline (Odd Lanes)
1 x 15 on 1:00 – MAHR Surface Scull
1 x 10 on :30 – Starts Breast Normal
1 x 15 on 1:00 – MAHR Breast Drill : Pu11 Out + Separation
1:00 – MOBILITY : T-Spine Press
Aleks Fansler
Head Coach, Noblesville Swim Club
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.