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: 26 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 – Deep Breathing – WUTS – Memory Sequence
Fly Tech Progression Pt. 1
6x 50 on 1:00 – MAHR Fly Side Kick – Focus Back Kick
6 x 75 on 1:20 – MAHR Fly Drill : Forward Press – Press and Catch – Press and Chipmunk
1 x 300 on 5:00 – MAHR Fly Drill : Single Arm – Focus 2 Kicks and Rhythm w/ soft hand entry
6 x 75 on 1:20 – MAHR Fly Drill : Press and Chipmunk – Press Pu11 Pause – 3 Cycles + Forward Press
1 x 300 on 5:00 – MAHR Fly Drill : Single Double
Overload Progression Week 1
4 x 200 on 3:00 – Overload Free @ Target w/ Snorkel. Maintain SC
Fly Tech Progression Pt. 2
8 x 25 on :30 – MAHR Fly Drill : Delayed Recovery
8 x 25 on :30 – MAHR Fly Swim, Reduce SC 1-4
8 x 25 on :30 – MAHR Fly Drill : Underwater Press and Pu11 on Bac#
8 x 25 on :30 – MAHR Fly Swim, Reduce SC 1-4
Aerobic Shakedown
3x
2 x 25 on :30 – Overload Mini Max Backstroke
2 x 50 on 1:00 – Overload Mini Max Backstroke
2 x 100 on 2:00 – Overload Mini Max Backstroke
Start Work – Coaches Call
15:00 – Coaches Call
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.