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: 19-22 years old
- Target level: National/ Collegiate Level
- Weeks until target meet: 19 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Dry land Focus: Upper Body Stabilization/Core Stretching
Pool Focus: Underwater/500- easy interval focus on technique
FT/Stretch
4x (20:10)
plank
shoulder tap
SL hold
Oblique V-ups (each side)
6×50 k/s @1:05
2x
4×25 UW @50
2×50 pace @1:00 (aim for a pace you want to do your 500)
2×25 UW @50
1×100 easy (4DK Minimum) @2:00
3x
500 @7:00 group interval (pick something to focus on)
4×25 kick @35