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: 8 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
3x
4 x 25 on :40 – MAHR Scull Progression
4 x 25 on :30 – MAHR Prime Drill Progression
4 x 100 on 1:45 – MAHR Free Odds: Reduce SC by 25. Evens: @TSC breathing 5’s w/ slow exhale
6 x 50 on 1:00 – MAHR Prime 25 Drill 25 Low SC Swim
6 x 25 on :30 – Prime Variable Sprint
2 x 100 on 1:25 – Overload 75 Free 25 Prime
2 x 100 on 1:20 – Overload 75 Free 25 Prime
2 x 100 on 1:15 – Overload Free, Maintain Best Average
2 x 100 on 1:10 – Overload Free, Maintain Best Average
2x
1 x 50 on :50 – Prime @ Pace (P*2oo)
1 x 50 on 1:00 – Prime @ Pace (P*2oo)
1 x 50 on 1:10 – Prime @ Pace (P*2oo)
1 x 200 on 3:30 – MAHR Choice Swim
4 x 25 on :40 – Prime @ Pace (P*1oo)
3 x 100 on 1:45 – Prime Overload @ Target
2:00 – Hydrate
2x
10 x 25 on :30 – Prime Drill Progression (D-Well Adjustment)
10 x 25 on :30 – Prime Variable Speed (D-Well Adjustment)
1 x 150 on 2:00 – Prime SPRINT FAD
1 x 25 on 1:00 – Prime SPRINT FAD
10 x 25 on :30 – Free @ Low SC (D-Well Adjustment)
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.
MAHR – Max Aerobic Heart Rate – Low Aerobic Work
Overload – Threshold
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.