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: 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: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
15:00 – WUTS
1 x 300 on 5:00 – MAHR Free @ TSC
3x
1 x 25 on :40 – MAHR Surface Scull
1 x 25 on :40 – MAHR Windsheild Wiper Scull
1 x 25 on :40 – MAHR Underwater Recovery Scull
6 x 50 on 1:00 – MAHR Choice 25 Kick 25 Drill
6 x 50 on 1:00 – MAHR Choice 25 Drill 25 Swim Descend 1-3
3 x 100 on 1:20 – Free Overload @ Target
12 x 25 on :30 – Choice Variable Sprint
3 x 100 on 1:20 – Free Overload @ Target
1 x 200 on 7:00 – SPRINT Broken Prime 200
1 x 200 on 7:00 – SPRINT Broken Free 200
2x
4 x 25 on :30 – MAHR Choice Drill
2 x 50 on 1:00 – MAHR Free Breathing 3-2, 2-1
1 x 300 on 6:00 – MAHR Choice Swim
1 x 100 on 5:00 – SPRINT Broken Prime 100
1 x 100 on 5:00 – SPRINT Broken Free 100
1 x 600 on 9:00 – MAHR Fins and Paddles Swim
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.
This is the first day in our taper. Focus is a sprint day.
MAHR = Low Aerobic
Overload = High Aerobic (80% – 86% of Best or Goal)
TSC – Training Stroke Count
Aleks Fansler
Head Coach, Noblesville Swim Club
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.