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: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
8x 75 z1b free drill snorkel [50 3-stroke switch, 25 scull] on 1:25
300 z1b fins free drill [25 barrel rolls, 50 one arm]
200 z1b fins back drill [3- scull catch]
8x 100 z1a back on 1:25 [last 25 spin]
10x 150 z1a free kick on 2:20
200z1b choice
1x
200 z2 free on 2:25
200 z2 free on 2:20
2x 200 z2 free on 2:15
200 z2 free on 2:25
200 z2 free on 2:20
2x 200 z2 free on 2:15
200 z1a free 2:30
200 z3b free on 2:05
200 z1b choice
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.
our training zone codes are based on the 3s system and are roughly equivalent to the standard used by USA-S:
z1b = REC
z1a = EN1
z2 = EN2
z3b/a = EN3
z4b = SP1
z4a = SP2
z5b/a = SP3
Shawn Klosterman
Head Coach / C.O.O., Berzerker
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.