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: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
5x
50 free @ :55
50 @ 1:00 (25 free/25 fly)
50 @ 1:00 (25 free/25 breast)
50 IM @ :55
break @ 2:00
3x
1×25 free FAD w/small dolphin kicks
1×25 free FAD w/medium dolphin kicks
1×25 free FAD w/large dolphin kicks
1×25 breast FAD w/no dolphin kick
1×25 breast FAD w/dolphin kick then pullout
1×25 breast FAD w/dolphin during pullout
**record times to a set distance**
break @ 4:00
3x
200 free @ 3:00 (50 build/25 sprint/25 recovery)
1×50 fly @ 1:00 (25 UW kick/25 swim)
1×50 fly @ 1:00 (25 swim/25 UW kick)
1×50 fly @ 1:00 (12.5 uw kick/25 swim/12.5 UW kick)
200 back @ 3:30 (50 build/25 sprint/25 recovery)
1×50 breast @ 1:00 (25 UW pullouts/25 swim)
1×50 breast @ 1:00 (25 swim/25 UW pullouts)
1×50 breast @ 1:00 double pullout off each wall
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.
The idea was to engage the swimmers in what worked the best as far as time and efficiency in their under water (UW) work. Then on the 50s take what they learned or perceived to learn and apply that to their 50s.
Brad Grieshop
Head Coach, Mt Vernon Premier Aquatics
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.