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
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
15 minutes dry land
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
3x (block starts if possible)
1 x 200 @ 3:30 [broken @ 75 and 150 for :10 holding 200 race pace; #1 fly, #2 back or breast, #3 fly (incremental stroke emphasis)]
1 x 50 @ 2:00 REC
2 minute explanation of next set
8 x 75 @1:20 swim EN1 Breathing every 5th
6 x 50 @ 1:00 Partner drag switch at 25
2 minute explanation of next set
4x
4 x 100 @ 1:10/1:15 (by ability, with fins if necessary); 1-3 make send off with last 100 @ :02 faster than 500 race pace,
1 x :30 rest
1 x 200 sub 2:10
1 x 50 @ 2:00 REC
2 minute explanation of next set
2x
4 x 100 @ 1:05/1:10 (by ability. with fins if necessary) 1-3 make send off with last 100 @ :04 faster than 500 race pace,
1 x 50 @ 2:00 REC
1 x 200 @ 2:05/2:10 (by ability)
1 x 50 @ 2:00 REC
4 x 50 @ 1:00 REC
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.
EN is Endurance Level swimming
SP is Sprint level swimming
there are 3 divisions of each level (1-3) EN 1 is 75% Max Heart Rate, EN2 is 80-84% MHR, EN3 is 85-89% MHR, SP1 is 90-93 % MHR, SP2 is 94-97% MHR, SP3 is 98-100% MHR
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.