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: 19-22 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 23 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
3 x 300 @ 5:00 [100 free/100 back/100 choice]
20 x 50 @ :50
[2 x drill, 2 x build, 1 x 25 fast/25 easy]
4x
150 purple free @ 2:30
3 x 50 purple @ :50/1:00
[stroke for stroke swimmers]
100 sprint kick@ 2:00
100 recovery swim @ 2:00
8 x 50 @ :50 warm down
Alex de la Pena
Head Swimming Diving Coach, Oberlin College
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.