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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level, Masters (Advanced)
- 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
warm-up
1×800 swim
2x
4×100 EN1 free @1:10
2×150 EN1 free @1:50
4×125 EN1 free @1:30
2×150 EN1 free @1:45
2×100 EN1 free @1:10
2×150 EN1 free @1:40
2×125 EN1 free @1:30
2×150 EN1 free @1:35 – swim relaxed. Effortless speed
1×300 EN1 NS free – strong finish
8x
1×25 power tower – sprint w/paddles and resistance
1×25 sprint back w/paddles
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.
EN1= HR 120-140 – smooth swimming for a long duration without stopping. Power Tower – Buckets with water for in water wt. lifting.
Rick Guenther
Head Coach, Corvallis Aquatic Team
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.