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: 15-18 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 118 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10 x 100 on 1:30 [1-5 are 6, 7, 8, 9, 10; 6-10 are 3rd lap under water]
2:00 rest
18 x 50 on 50 Streamline Kick 50% each lap under water with fins alternate flutter and dolphin (emphasize stiff knee, hip drive)
1 x 50 recovery on 2:30
20 x 25s on :40 sculling at the front, middle, hip and ‘lawn chair’ position (paddles if they are available)
50 recovery on 2:30
20 x 25’s on :40 choice, start at half-tank and working the turns and streamline
50 recovery on 2:30
6 x 200 on 3:20 broken 10 seconds at the 50 and the 100 yard mark. 1st 50 streamline past the 1/3 mark off wall, 2nd 50 hard break out, last 100 yards at 200 pace and solid leg output. (OK to alternte fly and free per 200)
100 recovery on 3:30
20 x 25 on :40 sculling on back (backstroke finish position, hands at hips for first 10, and hands at chest with right angle elbows for last 10)
50 recovery on 2:00
10 x 75 on 1:10 backstoke drills (25 double arm, 3 stroke one arm only with ghost arm, 25 paint the sky)
50 recovery on 2:00
3 x 100 on 1:20 backstroke race pace
4 x 50 on 1:00 recovery
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.