Daily Swim Coach Workout #144

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:  Base building
• Target age group:  19-22 years old
• Target level:  National/ Collegiate Level
• Weeks until target meet:  15 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

2 x Warm up Fins, Snorkel on round 1, Round 2 is back. 3rd black line underwater
200 2:40
150 2:00
100 1:20
50 :40
2 x
        25 Boat scull drill (10 rt arm only fast, 10 left fast
        25 Boat scull drill (10 smooth figure 8 sculls, 10 fast)
100 Vertical Arm Back with Board (Round 2 with med ball)
6 x Fins
    25 :25 sub streamline entire length
    25 :25 pocket kick back with shoulder flex 7
    25 :25 1/7 drill free or back, or FLY DPS power stroke
6 x Breast (into Mississippi drill)
    25 :35 How few of strokes can you take 3 or 4?
    25 :35 Mississippi Drill (stroke pause kick pause
    25 :35 pull downs only
Aerobic/Anaerobic challenge Best Average On All
     4 x 50 Breast on :55
     4 x 50 free on :55
     4 x 50 kick on :55
     3 x 50 Breast on :50
     3 50 Free on :50
     3 x 50 Kick on :50
     2 x 50 Breast on :45
     2 x 50 free on :45
     2 x 50 kick on :45
     1 x 50 Breast on :40
     1 x 50 free on :40
     1 x 50 kick on :40
4 x Paddles and fins
    1 x 125 1:40
    1 x 75 1:00
    1 x 25 :20

Dive 4 x 25’s
LD 200

Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.