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: Capacity (Base) Building
- Target age group: 15-18 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate 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
warm-up
1×800 swim
2x
2×75 EN1 free @55
1×400 NS free @4:35/4:45
2×75 EN1 free @55
2×400 NS free @4:35/4:45
2×75 EN1 free @55
1×300 NS free @3:25/3:35
2×75 EN1 free @55
2×300 NS free @3:25/3:35
2x
1×50 recovery @50/55
2×250 EN2 @2:35/2:50
1×50 recovery @50/55
2×200 EN2 @2:05/2:15
1×50 recovery @50/55
2×150 EN2 @1:35/1:40
2x
3×150 EN1 free @1:40
1×50 FAST free @40
1×200 easy
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.
EN2=Anaerobic Threshold. Strong swims. HR=160-180
Rick Guenther
Head Coach, Corvallis Aquatic Team
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.