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: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
45:00 DLand
10:00 Change & Rinse
6 x 75 @ 1:20 Fr [ O = 50 K + 25 D/E = 50 D + 25 S ]
5 x 50 @ :55 Fr Build to FAST w/Perfect Finish
5:00 KO Rods @ 5 m
1x
12 x 25 @ :30 Supine Bk Roll K w/Pucks
10 x 25 @ :30 3-Pull/6-K Switch Bk
8 x 25 @ :30 Perfect Bk
1x
10 x 25 @ :30 Dbl Pullout Br – Focus On Catch
8 x 25 @ :30 Dbl K Br – Focus on K
6 x 25 @ :30 Perfect Br
Ladder Set ( Reg. on way down/Rev. back up )
2x
1 x 100 @ 1:40 Fr
1 x 200 @ 2:20 100 Fr + 100 Prime [ Br & Fly does 125 Fr + 75 Stk ]
1 x 300 @ 5:00 150 Fr + 150 Weak [ Br & Fly does 200 Fr + 100 Stk ]
1 x 400 @ 6:40 200 Fr + 200 Prime [ Br & Fly does 300 Fr + 100 Stk ]
1 x 500 @ 8:20 250 Fr + 125 Weak + 125 Prime [ Br & Fly does 300 + 100 Stk + 100 Stk ]
250 REC 100 K + 100 D + 50 S
Take Out KO Rods & GO HOME!!
Trevor Rill
National Training Group Assistant 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.