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: 15-18 years old
- Target level: Senior Age Group/ High School State Level, Age Group (Advanced)
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
300 Choice any equip – third black
300 pocket fly prone with fins and snorkel
2 x
50 boat
50 wide front with fast out to in sweep.
Free or Stroke (White=1, Pink=2, Red=3, Blue=4) Stroke A= 125’s, B: 100’s) A: Free, B Interval for B free and A stroke (125’s), C interval for C, Free and B/C Stroke (125’s).
3x
150 white 2:00 (B: 2:15, C: 2:30)
150 Pink 2:00 (B: 2:15, C: 2:30)
150 Red 2:00 (B: 2:15, C: 2:30)
200 ez
6 x 100 1:25 (A/B) (C: 75’s) Neg Split All
6 x
1 x 50 1:00 A/B/C 2nd 25 Blue
1 x 50 1:00 Blue
100 ez
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.
With only an hour, I want to continue our work on awareness of pace based on some new pace charts (JCU’s) from the results of the 500 in the meet this past weekend.
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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