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, Age Group (Advanced), National/ Collegiate Level
- Weeks until target meet: 12 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
3x
100 free fins 4 dolphin off wall 1:40
100 free fulcrum connected 1:40
100 free kick board 2:10
12×25 backstroke fins – connection, connection plus, hokie right/left, 11 pull, right only, left only, swim
4x
12.5 streamline free kick on surface no breath
10 rockets streamline
3 arm out front mid pool flip turn, pull, roll and feet apart
25 mid pool free flip turn
12.5 scull/kick in place for 5 seconds into choice fast finish
25 side pool dive with both feet forward glide to 12.5 no kick or splash, 12.5 fly finish with full extension
16×25 o) 8 fast vertical fly kicks/25 with 8 fast under then choice kick rest of way e)12 surface kicks free/4 fast under all the way :45
2x
300 pds 100 free/50 stroke choice on 4:10
100 drill choice 2:00
16×25 stroke drill/swim/build on :35
2x dive 25 fast for time choice for fun
Brian Hoffer
President of Hoffer Sports Consulting, HoFForce Elite
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.