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: Race Specificity
- Target age group: 19-22 years old
- Target level: National/ Collegiate Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
200 Free/4IM/others
[CA, JA, FL, BB, CC, EC, ED, FG, DH, NH, DK, WL, DL, EM, MN, LN, PP, JP, MS]
3:00 Shoulder bands, arms, pipes
4:00 [jump :45/rest :20] jump rope
4:00 [abs and back: 2 rounds of :30 reach to toes, side-lying leg lifts, alternating superman, hollow hold]
4:00 med ball [2 sets of: 8x squat-jump-slam, L-arm stir 5 each direction, R-arm stir, back-to-back pass w/ partner 8 each direction
1:00 [3x knee jump into tuck jump
Prep to swim x 3:00
1 x 300 on 4:30 choice
5 x 100 on 1:30 choice
12 x 25 on :05 rest interval, roller coaster series with fins
Pause to add snorkels
#DIS
[Anyone who wants the 4IM, see separate sheet]
Drill Set
1x
2 x 25 on :30 swim with 1 foot out
4 x 25 on :30 mustard drill
6 x 25 on :30 3-pause free-your choice
:15 snorkel off
3 x 50 on :45 MX 10-11 spl
1 x 100 on 1:20 75% with good DKUW each wall
1 x 75 on 1:05 80%
1 x 50 on :55 85%
1 x 25 on :30 90%
1 x 50 on 1:00 KOB
Pause, review main sets
200P set
#Mid-SPR #SPR [200 freestylers under 1:50 do 2nd interval]
1x
1 x 200 on 2:30 cruise, DPS [2:20
1 x 100 on 1:15 cruise [1:10
1 x 50 on :55 strong/EZ [:50
1 x 50 on :55 EZ/strong [:50
Rest 1:00
2 x 50 on :40 JMT
2 x 50 on :45 BAT+2
Rest :20
4 x 50 on :40 JMT
4 x 50 on :50 BAT+1
Rest :30
6 x 50 on :45 JMT [:40]
6 x 50 on :55 BAT
Rest :40
8 x 50 on :45 JMT [:40]
8 x 50 on 1:00 BAT
Rest 1:30
Cool
2 x 150 on 3:00 kick cruise
1 x 200 on 3:00 free/back by length
3 x 50 on 1:00 SAcombo
Add choice gear
1x
1 x 50 on :55 drill of your choice
1 x 50 on :50 max 2 breaths, any speed
1 x 50 on :50 thresholdy
1 x 50 on :55 super slo
Pause: get on blocks
1 x 10:00 relay exchanges
Matt Williams
Assistant Coach/Sprint Group Coach/Recruiting Coordinator, Northern Michigan 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.