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: Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up:
1×200 free (100 kick/50 drill/50 swim)
1×400 free/back (100 kick/50 drill/50 swim)
1×600 free/back/breast (100 kick/50 drill/50 swim)
Fly Drills: w/fins
6×25 @ :30 right arm fly w/free kick
6×25 @ :30 left arm fly w/free kick
6×25 @ :30 fly w/ free kick
2×25 @ :30 fly
Free Drills: w/fins
6×25 @ :30 zipper/fingertip/catch-up
6×25 @ :30 fingertip/catch-up
6×25 @ :30 catch-up
2×25 @ :30 free
IM Turn Work:
14×50 @ 1:00 IM/IM transition
Back Half Kick Work: Repeat 4x
1×250 @ 3:45 free (100 pace/100 build/ 50 kick FAST w/board)
1×125 @ 2:00 (100 IM/25 stroke kick w/board)
Back Half Swim Work: Repeat 2x
500 @ 8:00 free (round 1= 1/2 1000 PB/round 2= < or = +1:00 500 free PB)
4×100 @ 1:30 IM (times add up to < or = +1:00 400 IM PB)
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.