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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 12 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
6 x 100 warm up @ 1:30
5 x 100 free/back @ 1:40
4 x 100 free desc 1-4 @ 1:25
3 x 100 free desc 1-3 @ 1:30
2 x 100 free/ back @ 1:40
1 x 100 ez @ 1:50
5 x 100 IM @ 1:30
4 x 100 Free @ 1:20
3 x 100 IM @ 1:35
2 x 100 free neg split @ 1:20
1 x 100 IM @ 1:40
1 x 100 ez @ 1:50
6 x 100 (25 fast 75 smooth) @ 1:30
5 x 100 (25 fast no free, 75 smooth free) @ 1:40
3 x 100 free@ 1:20
2 x 100 ez @ 1:50
5 x 100 neg split and desc to fast @ 1:20
1 x 100 ez @ 1:50
3 x 100 neg split and desc to fast @ 1:20
1 x 100 ez @ 1:50
2 x 100 neg split and desc to fast @ 1:20
1 x 100 ez @ 1:50
6 x 100 DPS free/ Back @ 1:30
9 x 100 free desc 1-3 @ 1:20
1 x 100 ez @ 1:50
4 x 100 swim @ 1:25
4 x 100 reverse IM @ 1:30
1 x 100 ez @ 1:50
6 x 100 @ 1:15/ 1:20
3 x 100 free/back smooth @ 1:45
Chris Cipolla
Head Coach Director of Competitive aquatics, Westfield Ymca
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.