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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 9 weeks
- Team Location: Asia
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1. prep for speed
100 loosen
200 k 50 fl side 50 fl kob 100 no 1 bp
300 no 1 stroke prep
5x
1×15 on 0:45 @ 10s fs sl k -> open turn -> 15 no 1exp
1×15 on 0:45 @ 10s k -> flip turn -> 15 no 1 race finish
1×50 on 1:00 @ 10 fs sl k no b -> 15 no 1 export -> race turn -> 25 no 1 race to the wall
1×50 on 1:30 bk tall smooth
2. another now or two
4x
3×25 on 0:35 no 1 afap – feel the speed
1×25 on 0:45 relax
1×75 on 1:30 no 1 afap – race it hard [sprint crew race sim with fins/200 guys at pace]
1×25 on 1:00 relax
4×50 on 1:30 no 1 afap – be relentless in the pursuit of your goals
rest 1:00
4×75 on 4:00 no 1 afap – stand and deliver
3. recovery- technically
400 tech – make it feel good
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.
kob = kick on back
sl = streanline
exp = explode/explosive
k = kick
no b = no breathing
afap = as fast as possible
Alex Gray
Performance Coach, Hamilton Aquatics Dubai
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.