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: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10 x 100 @ 1:30 50 choice, 25 fish kick, 25 choice [3rd 25 fish kick progression, 2 x FWD, 2 x BWD, 2 x full range, 4 x tempo]. REC
2 minute explanation of next set
1x
8 x 50 @ :40 free EN3
1 x 50 @ 1:00 rec
6 x 100 @ 1:20 free pull w/ pads and buoy EN3
1 x 50 @ 1:00 rec
4 x 150 @ 2:00 [1:20 BP] free with fins {focus on UW to 3rd line} EN2
1 x 50 @ 1:00 rec
2 x 200 @ 3:00 [1:30 BP] IM EN2
1 x 50 @ 1:00 rec
1x
8 x 50 @ :50 stroke EN3
1 x 50 @ 1:00 rec
6 x 100 @ 1:30 stroke pull w/ pads and buoy EN3
1 x 50 @ 1:00 rec
4 x 150 @ 2:00/2:30 [1:20/1:40 BP, 1:40 for breast stroke only] stroke with fins [focus on UW to 3rd line, breast strokers double pullouts on middle 50] EN2
1 x 50 @ 1:00 rec
2 x 200 @ 3:00 [1:30 BP] IM EN2
1 x 50 @ 1:00 rec
1x [this round ignore the intervals, and use a 10 sec rest interval, throughout, being sure to adhere to EN levels and monitoring Heart Rate throughout. Make sure you are in a lane that has swimmers whose speeds mesh well with the strokes you choose to reduce running into each other and sacrificing output. EN3 HR = 24-27, EN2 22-26]
8 x 50 @ :40 choice EN3
1 x 50 @ 1:00 rec
6 x 100 @ 1:20 choice pull w/ pads and buoy EN3
1 x 50 @ 1:00 rec
4 x 150 @ 2:00 [1:20 BP] choice with fins {focus on UW to 3rd line} EN2
1 x 50 @ 1:00 rec
2 x 200 @ 3:00 [1:30 BP] choice EN2
1 x 50 @ 1:00 rec
4 x 50 @ 1:00 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.