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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 13 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
2 x Underwater Warm Up Ladder Free/Back- under water swimming 3rd black fin/snorkel
1 x 50 :45 or 50, :55, 1:00
1 x 100 1:30, 1:40, 1:50 2:00
1 x 150 2:15, 2:25, 2:35, 2:45
1 x 200 3:00 3:20, 3:40. 4:00
2 x Single arm sequence 2nd round different stroke
6 x 25 on :35 Alt Rt.Lt – smooth and balanced
4 x 75 on 1:30 25 rt, lt, swim with balance
Fins & Paddles
400 Fins BC 3 5:30, B: 6:00, C: 6:30
4 x 100 Paddles and Fins Last 25 4th gear – 1:25, 1:30, 1:35
300 Fins BC 3 4:15, 5:00, 5:15
3 x 100 Paddles and Fins Last 50 4th – 1:25, 1:30, 1:35
200 Fins BC 3 2;50, 3:00, 3:10
2 x 100 Paddles and Fins Last 75 4th – 1:25, 1:30, 1:35
100 Fins BC 3 1:25, 1:30, 1:35
100 Paddles and Fins 4th Gear – Time it
200 scull choice
2 x Joe’s Speed Set Your Stroke -Goal =hold 200p
1 x 50 1:20 at 200p
1 x 50 1:10 at 200p
1 x 50 1:00 at 200p
1 x 50 :50 at 200p
1 x 50 :40 at 200p
1 x 50 at 200p
300 AE on 5:00
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.