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: 76 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warmup
200 Swim
6×50 Pull @ 1:00 w/snorkel (drill/swim)
Pre-Set
6×25 @ :35 kick
4×25 @ :40 free drill
100 @ 2:00 smooth
6×25 @ :30 STL kick
4×25 @ :40 free drill
100 @ 2:00 stroke/free by 25
6×25 @ :40 stroke drills
4×25 @ :30 free Count strokes
100 @ 2:00 smooth
Sprint Drills [@ :10 rest]
4×25 Free- Fists Drill (focus on using forearms and biceps)
4×25 Overkick (okay if knees bend a bunch, just focus on fast kicks)
4×25 Breakout Drill (on surface, kick fast, take 2 quick strokes w/o breath, back to streamline, repeat)
4×25 Dolphin Dive Breakouts (start under, dolphin kicks, breakout w/2 strokes, dolphin dive, repeat)
4×25 Sprint Flip turns applying a fast kick, breakout
2x Round 1 = free, Round 2 = sprint is NFS [focus on FINISHING RACES]
4×125 @ 1:50 [steady for 50, BU 50, Sprint 25]
2:00 rest
4×75 @ 1:20 [steady for 25, BU 25, Sprint 25]
8×50 Off blocks [relay starts, fast into turns, out of breakouts only, Odds = free, Evens = stroke}
3×100 @ 2:00 Cool Down
Eric Hills
Head Coach, Shakopee High School
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.