By Dan Dingman on SwimSwam

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:  9 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on

The Workout

Underwater Warm-up/Down Ladder
2 x warm-up snorkel/fins 3rd Black Line – Underwater Swimming. Rd 2 back.
    50 :45
    100 1:30
    150 2:15
    200 3:00
3 x Kick series (a-b)
    3x 25 :25 (c:30)
    2 x 50 fly k on side :50(c:55)
    1 x 75 1:25 (1st half of each length is face down flutter fast) (c:1:35)
3 x Main Free series (round 3 any equip)
    3 x 100 1:25 Focus on catch and hold. Let the body rotate around the hand (B 1:30, C1:40
    3 x 100 1:20 Focus on catch and hold. Let the body rotate around the hand (B 1:30, C1:40
    3 x 100 1:30 Fast with catch focus (B: 1:35, C: 145)
4 x fins (paddle opt)
    25 Breast drill (2 strokes chin pull w/flutter,2 reg strokes with dolphin-pop hips up :30
    50 drill,25 Breast 3 strokes under, 3 strokes up with dolphin kicks(flip turn)/ 25 Free w 15 m break out 1:00
    75 kick Vert arm back 1:30 long arms to the sky
    100 back drill 25 3 tap each stroke/swim 1:45
Loosen Down – 300 AE

Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

Read the full story on SwimSwam: Daily Swim Coach Workout #286

Source: Swimming – SwimSwam