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: 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up:
800 free 100 kick/50 drill/50 swim
6×100 fly/back/breast 75 kick/25 swim 15 sec RI
Kick Set: Repeat 4x
1×150 @ 2:15 free kick w/board desc.
3×50 @ 1:00 fly-scull to breathe (underwater work)
Main Set:
16×25 @ :30 IM drill/kick/swim/kick
1×500 @ 9:00 free RACE
8×50 @ 1:00 IM 25 kick-25 drill/25 drill-25 swim
2×250 @ 4:30 wrist/RACE
4×100 @ 1:45 IM desc.
4×125 @ 1:30 free desc.
2×200 @ 3:00 IM 25 kick-25 drill/desc.
5×100 @ 1:30 free desc.
1×400 IM RACE
Trevor Rill
Assistant Head Coach, JCC Swimming
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.