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
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
8 x
25 Dive (4 free, 4 back)
25 back kick
5 x FIN Continuous
50 24 Stroke Freestyle
50 Backstroke
50 Side kick with first 12.5 underwater
50 boat scull
6 x Drill with fins
3 x 25 Fly – 4kick 1 pull :30, :35
2 x 50 Back- Drill Vert Stop 2 tap 1:00, 1:10
50 ez
6 x Snorkle (paddle option)
25 rhythm scull:35, :40
25 2 kick 1 pull :35, :40
25 Swim and build tempo :35, :40
50 ez
Stroke – 6 x 50 Best effort :50, :55, 1:00
100 Ez
3 x Fins and paddles
4 x 25 DPS – feel paddles anchor :35, :40
300 Negative split :4:30, 5:30
Tomorrow – 7:30 to 9 am. Please come for a great practice.
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.
This was a very good tech session for the kids. They responded well to the work on the strokes, in particular, the rhythm aspects of fly and breast and the back drill of Vert Stop 2- Taps on the shoulder.
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.