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: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 8 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
600 swim @ 8:30
3 x 200 (100 free, 100 back) @ 3:00
4 x 50 (25 kick on back 1/2 UW, 25 swim back 1/2 UW) @1:00
4 x 100 (Odd back even free desc 1-2) 1:30
Uw work
2 x 200 back perfect tech with good walls @ 3:00
4x 50 1/2 UW rest swim back @ 1:00
5 x 25 desc 1-3 hold 4 and 5 with good walls @:30
75 smooth back @ 1:30
Main set *100s are neg split and desc by round
5 x 100 backstroke @ 1:30
4 x 50 kick/drill @ 1:00
4 x 100 backstroke @ 1:30
4 x 50 kick/drill @ 1:00
3 x 100 backstroke @ 1:30
4 x 50 kick/drill @ 1:00
2 x 100 backstroke @ 1:30
4 x 50 kick/drill @ 1:00
1 x 100 backstroke @1:30
Chris Cipolla
Head Coach Director of Competitive aquatics, Westfield Ymca
SwimSwam’s daily swimming workout is powered by Commit Swimming.
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