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: Taper
- Target age group: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
28 Minutes Dry Land [stretch and reaction drills]
10 x 100s @ 1:30 [3rd length underwater]
2 minute explanation of next set
4x
100@1:30 [75 EN2, last 25 SP2]
75@1:15 [25 sculling drill, 25 stroke drill, 25 swim]
50@:45 [IM order by round]
25@1:00 REC
2 minute explanation of next set
3x
3×75 @ 1:10 free with paddles[ finish +/- :50, strong steady pace]
3×25 @ :30 free with paddles, [ +/- :12, fast and powerful]
10 bobs @ 1:00
2 minute explanation of next set
2x
200 @3:00 w/fins [1st and last 50 with fast and heavy kick, middle 100 control and pace]
4×125@ 1:40 w/fins [50 sprint, 25 under water, 50 sprint]
1×100 @2:00 REC
4 x 50s Progressively slower warm down on 1:30
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.