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: National/ Collegiate Level
- Weeks until target meet: 10 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
8 x 150 Odd @ 1:30 Free Desc / Even Kick (50 FL, 50 BK, 50 BR no boards)
2 x
1 x 400 [@ 5:00] @ 5:20
4 x 100 [@ 1:15 or 1:10] @ 1:20 Fast
1 x 400 [@ 5:00] @ 5:20
3 x 100 [@ 1:10 or 1:05] @ 1:15 Fast
1 x 400 [@ 5:00] @ 5:20
2 x 100 [@ 1:05 or 1:00] @ 1:10 Fast
1 x 400 [@ 5:00] @ 5:20
1 x 100 Sprint
1:00 Rest
12 x 25 @ :35 UW
1 x 300 EZ
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.
UW = underwater dolphin @ 133 kicks per minute
David Fox
Head Coach, Phillips Academy
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.