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: 19-22 years old
- Target level: National/ Collegiate Level
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10×50 White – O = Smooth Freestyle / E = 25 BK/25 BR [ w/ XOver turn, fins if necessary ]
1×300 White – IM K/D/S by 25
8×25 Red – Turn-N-Burn
1xAnimal Kick Set
28[?]x50 @ 1:10/:45[1:05/:40] Pink/Red/Orange/Blue/Purple – Kick / Animal Kick [ Drop Interval by 1s each time ]
:00 | :10 | :19 | :27 | :34 | :40 | :45 | :49 | :52 | :54 | :55 [ Men leave on :40 ]
:55 | :54 | :52 | :49 | :45 | :40 | :34 | :27 | :19 | :00
:00 | :49 | : 37 | :24 | :10 | :55 | :39 | :22 | :04 | :45
:25 | :04 | :42 | :19 | :55 | :30 | :04 | :37 | :09 | :40
:10 | :39 | :07 | :64 | :00 | :25
[ Focus: The winner.. Is the winner!!!!!!!!!!!! ]
2x
1×400 @ 5:00[/4:40] Pink – Pull w/ Paddles & [ Buoy ] [ M – U12, W – U13 ]
1×250 @ 3:40[/3:30] IM Red/Orange [ Round 1 = 100 of #1 NFR, Round 2 = 100 of #3 NFR ]
[ No Extra Rest, grab paddles quick ]
6×25 @ :30 Orange Paddle Swim – By Round: #1 NFR / #3 NFR
Rest :30
[ Focus: We have been working on stroke counts a lot, so we are going to continue with that on the 400s ]
[ Focus: On the IM portion, we are going to work #1 and #3 NFR. Utilize the paddles to ensure efficiency of your pull on the 25s ]
4×100 White – O – Perf. Fr with Fins / E – Partner Swim/Kick
It never gets easier, you just get better. – Jordan Hoechlin
[ Color HR ] || [ White 20-23 ] || [ Pink 22-25 ] || [ Red 24-27 ]
[ Orange 26-30 ] || [ Blue 30+ ] || [ Purple MAX ]
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.
XO Turn – Cross-Over Turn
Turn-N-Burn – Head down for :05-:10s kicking against the wall, turn when whistle blows
A fun set where the interval drops by one second each 50. Knockout style! (Clock times included)
Ryan Bubb
Assistant Coach, Florida Atlantic University
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.