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: 13-18 years old
- Target level: Age Group (Advanced)
- 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 Snorkel and Fins
2x
1 x 100 3rd Black underwater 1:30
1 x 100 3rd Black underwater Drill 3/7 1:30
1 x 100 3rd Black underwater Side Kick 1:30
4 x 25 :45 Tipping Point Straight Arm – SLOW SWIMMING FEEL IT!
2 x
1 x 100 3rd Black underwater 1st 25 Polo Stroke 1:30
1 x 100 3rd Black underwater 1st 25 FIST 1:30
1 x 100 3rd 12.5 sub streamline each length 1:30
4 x 25 :45 Tipping Point Straight Arm Des 1-4
Main Kick/Swim
4x
25 :20 fast kick (B: 25, C: 30)
50 :50 Swim (fly/bk) (B: 55, C:1:00)
100 1:30 Swim IM (B:1:45, C: 2:00)
1 min rest at the end of 4 cycles
4x
50 fast kick on :45
200 (100 Back/Breast on 3:15 (drop 5 sec from interval each round) (B: 175yds, C; 150’s)
1:30 min rest following 4 cycles
2 min rest
Last set:
8 x
50 fast 1:00 (200p plus 1) IMO/RD
25 ez :30
25 fast :30 Free 2 breaths.
25 ez :40
Breakouts Warm Down 3rd black line
4 x Warm Down
75 on 1:10
50 on :50
25 on :30
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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.