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: Senior Age Group/ High School State Level
- 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
Land: (On Deck)
(3x)
:30 Ankle Sit
8x Inch Worm w/Push-up
:30 KOW E.L.
8x Spiderman
:30 Caveman
(3x)
12x Ring Rows
10x OH Squats w/PVC
8x HR Push-ups
Water:
Champions Warm-up:
20×25@:55 [O: Navy Seal Entry + Dbl Arm Back E: Broad Jump + Tarzan]
* Always out Like a Champion or Athlete after each 25
* Odd Number Lanes Dbl Arm BK + Even Number Lanes Tarzan
Backstroke:
(3x)
4×75@1:15 Backstroke [25 Rotisserie + 25 Rt Arm + 25 Lf Arm]
6×25@:45 [12.5 Spin Drill + 12.5 KOB]
2×50 @:40 FAST Backstroke
Challenge of The Day: Distance Per Stroke – Max 10 Strokes
~ 1×200 Breastroke @10:00
*10 total strokes to get as far as you can, pullouts do not count as a stroke & no breaks at the wall
Main Set:
(4x)
3×25@:20/:25/:30 (100p) [Odd Rds:Breastroke, Even Rds: Fly]
1×400@6:30 Free [Breathing Every 3or4, Choice Equipment]
Re-set:
16×25@:30 O: Dbl Arm Backstroke E:Streamline KOB Choice
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.
KOW= Knee on Wall
E.L. = Each Leg
OH = Over Head
Jeremy Kline
Head Coach, Trident Aquatics
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.