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
14 minutes stretch
10 x 100 @ 1:30 3rd length underwater breath hold (goal is to consistently make it with 1 breath or less).
2 minute explanation of next set
12 x 100 @ 1:50 [25 scull on back w/ leg raised, 5 wall ups, 25 Tarzan SP1, 25 fish kick on side, 10 sec static flutter kick into flip turn, 6-8 underwaters with strong break out for 3 strokes and easy into wall. Fly, back, free, back order for last 25]
1 x 100 @ 2:00 Rec
2 minute explanation of next set
3 x [this set is designed to improve our last 25m of a 200m swim while training in a yards pool. It may help to print the set and post it at each end of the lane for the swimmers to refer to.]
1 x 75 @ 1:00 [50 w/ 3 breath max + 25 SP1]
1 x 100 @ 1:20 [50 w/ 3 breath max + 50 SP1]
1 x 125 @ 1:40 [50 w/ 3 breath max + 50 SP1, 5 sec break, 25 SP2]
1 x 150 @ 2:00 [50 w/ 3 breath max + 50 EN3, 5 sec break, 25 SP1, 5 sec break, 25 SP2]
1 x 175 @ 2:20 [50 w/ 3 breath max + 75 EN3 breathing every 5th, 5 sec break, 25 SP1, 5 sec break, 25 SP2]
1 x 200 @ 2:40 [50 w/ 3 breath max + 75 EN3 breathing every 5th, 5 sec break, 50 SP1, 5 sec break, 25 SP2]
1 x 225 @ 3:00 [50 w/ 3 breath max + 75 EN3 breathing every 5th, 5 sec break, 50 SP1, 5 sec break, 50 SP1, 5 sec break, 25 SP2]
1 x 50 @ 2:00 rec
2 minute explanation of next set
8 x 50 @ 1:00 flutter kick
1 x 200 @ 4:00 rec
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.