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: 13-14 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
200 Free/Back
6×50 Odds – Free, Evens – IM Roll @ :45
2×25 Fly – Perfect Finish @ :30
50 Fly/Back @ :50
2×25 Back – Perfect Finish @ :30
50 Back/Breast @ :50
2×25 Breast – Perfect Finish @ :30
50 Breast/Free @ :50
Kick
100 Choice Kick @ 1:45
2x
50 Fly @ :45
50 Fly Kick Fast @ 1:00
100 Choice Kick @ 1:45
2x
50 Back @ :45
50 Back Kick Fast @ 1:00
100 Choice Kick @ 1:45
2x
50 Breast @ :45
50 Breast Kick Fast @ 1:00
100 Choice Kick @ 1:45
2x
50 Free @ :45
50 Free Kick Fast @ 1:00
Main Set
3x
50 Dive All Out @ :50
75 Back/Breast [50/25] Fast – Make It @ 1:00
75 Breast/Free All Out @ 1:40
100 Swim @ 1:40
3×50 G3-G1 @ :50
2×25 Speed Play @ :30
50 Smooth @ 2:20
Sprint
4×50 IM Order Fast [Dive #1] @ :50
Warm Downp
3×50 G3-G1 @ :50
100 Kick/Swim @ 2:00
2×25 Speed Play @ :30
100 Swim @ 2:00
Matt Zachan
Head Age Group Coach, New Trier 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.