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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 15 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
‘I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.’ ~ Kobe Bryant
16:00 WUTS: 12 Up/Out Js, + other 6 Mods in the order of your choice [ 2 Must be T-Spine and Mini Band ]
600 REC Mix [ 200 Fr w/ OTs, 200 Ch Kick, 200 Prime Drill ]
1 x
12 x 25 @ :30 Fly Kick alt Positions: 4 Side, 4 Prone, 4 Rev
12 x 25 @ :30 Fly 1-1-1 Drill [ Staggered sendoffs by ends ]
16 x 25 @ :25 Perfect Fly [ Staggered Sendoffs by ends, Last 8 @ :30 ]
Try Diff Breathing Patterns
3 x
4 x 200 @ 3:20 EN2 FAST Kick Fr/Mix
[ Rd 1: 6 x 200s @ 3:20 Fr, Rd 2: 4 x 200 @ 3:15 Ch, Rd 3: 2 x 200 @ 3:10 IM & Ch ]
1 x 100 @ 2:00 EN1 Easy IM Drill
[ Note: Rd 3- Nate/Colin do 2 x 200 Fast Br Pull ]
1 x
6 x 150 @ 1:55 EN1/EN2 Free, Spike #6 [ A @ 1:45 ]
3 x 300 @ 3:45 EN1/EN2 Free, Spike #3 [ A @ 3:30 ]
5 x 100 @ 1:45 REC Odd: IM D, Even: 50K/50D Choice
Scott Ward
Head coach, Eagle Swim 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.