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: 19-22 years old
- Target level: National/ Collegiate Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warmup:
300 swim
300 k/d
Kick Set:
8×75@1:20 kick odd all out, even cruise
5×100@2:00,1:55,1:50, 1:45,1:40 All Kick to All Kick Smooth to Fast
Preset:
2x
4×50@:60 desc 1-4
150@2:00 E/M/F
Main Set:
3 x
200 Strong (Pink)@2:20
175 smooth r1@2:20/r2@2:25/r3@2:30
25 cruise to drop gear
4 x
150 Strong (Red) @1:45
125 smooth r1@1:45/r2@1:50/r3@1:55/r4@2:00
5 x
100 Strong (Blue) @1:05/1:10
75 smooth r1@105,r2@1:10, r3@1:15, r4@1:20, r5@1:25
200 cruise
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.
E=Easy, M=Medium, F=Fast
Pink= Mile pace
Red= 1000 pace
Blue = 500 pace
Tamber McAllister
Head Swim Coach, Dixie State University
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.