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: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1 X
1 X 400 MOD @ SWIM 6:00 CHOICE
4 X 25 MOD @ UW KICKS :40 ODD FLY EVEN FLUTTER HANDS DOWN UW
1 X 300 MOD @ SWIM BK BR 4:30 BY 50’S
8 X 25 MOD PADDLLES @ ODD :40 321 BREAST DRILL EVEN :40 R L ARM W UW HUMAN
1 X 200 MOD @ SWIM 3:00 CHOICE
12 X 25 DES @ FLY DRILLS :35 PULSE KICK 222 SWIM 4 STROKE BREAKOUT THEN EZ
1 X 100 MOD @ SWIM 1:30
16 X 25 DES @ 4 EACH IM ORDER 4 FLY 4 BACK 4 BREAST 4 FREE [FREE 4 3 2 1]
1 X
1 X 400 AP W PADDLES @ 5:20 5:40 [300 @ 4:30]
4 X 100 AP W FINS @ 1:15 1:20 @ 1:25
1 X 300 BLD 2 PADDLES @ 3:45 4:00 [250 @ 3:30]
3 X 100 NS W FNS @ 1:20 1:25 @ 1:30
1 X 200 AP @ 2:20 2:30 [200 @ 2:35]
2 X 100 AP-4 @ 1:25 1:30 @ 1:35
1 X 100 AP @ 1:30 1:30 @ 1:30
1 X 100 AP-6 …………………………………………………………………………………………………
5 X
1 X 100 @ 2:00 MOD 50 KICK 50 DRILL BEST ODD
1 X 25 @ :40 FAST KICK BEST ODD
1 X 25 @ :35 BUILD TO FAST BEST ODD
1 X 25 @ :30 FAST / EASY BEST ODD
1 X 25 @ :30 ALL OUT BEST ODD
1 X
2 X 150 FREE 50 SIDE KICK, 50 EXCELL, 50 SWIM MOD
3 X 100FREE AP-6 @ 1:20 1:25 1:30
2 X 150 FREE 25 STREAM LINE KICK 25 BODY ROLL KICK ,50 HUMAN , 50 SWIM
4 X 75 FREE FAST @ 1:20 1:25 1:30 [HOLD 500 PACE LESS 1-2 SEC]
2 X 150 BACK 50 BACK STROKE KICK, BACK 50 R ARM L ARM, 50 FREE SWIM
6 X 50 FREE FAST EST @ :45 :45 45 [200 PACE ALL OUT EFFORTS]
12 X 25 @ ODD EASY 25 EASY BEST ODD DRILL EVEN ALL BEST ODD SPRINT OR 2ND BEST ODD SPRINT
WARM DOWN [7100 Yards – 5:57 am (1 hr 57 min) – stress: 389]
Jeff Kincaid
Senior Program Director, SEVA Seahawks
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.