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 (Intermediate), Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
#Lane1-3
4 x 200 Free, Choice Kick, IM Drill, Free Pull 4:00
3 x 100 1:45 (50 Kick, 25 Drill, 25 Swim)
4 x 25 Sprint from a Dive :50
12 x 25 Sprint Free 2:00
2x
1 x 50 Choice Kick :55
1 x 50 Choice Kick 1:00
1 x 50 Choice Kick 1:05
1 x 50 Choice Kick 1:10
1 x 200 Choice Kick for Time
4x
4 x 25 Sprint :30
1 x 100 Kick 2:00
10 x 25 Free Turns :20
10 x 25 Stroke Turns :20
Relays
400 Easy
#Lane4-8
4 x 200 Free, Choice Kick, IM Drill, Free Pull 4:30
3 x 100 2:10 (50 Kick, 25 Drill, 25 Swim)
4 x 25 Sprint from a Dive :50
12 x 25 Sprint Free 2:00
2x
1 x 50 Choice Kick 1:05
1 x 50 Choice Kick 1:10
1 x 50 Choice Kick 1:15
1 x 50 Choice Kick 1:20
1 x 200 Choice Kick for Time
3x
4 x 25 Sprint :30
1 x 100 Kick 2:00
10 x 25 Free Turns :30
10 x 25 Stroke Turns :30
Relays
200 Easy
Ryne Drogemuller
Head Site Coach, Aqua Swim Club
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.