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: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
5 x 200 @ 3:00 Swim, Kick, IM, Pull, Swim
2 minute explanation of next set
10 x 200 @ 2:40 free w/ Paddles and buoys (breathing 3rd on odds, 5th on evens)
1 x 0 @ 1:00 Rest (leave on next available top)
8 x 200 @ 3:20 alt 50 back/free (100 yard hands at side kick only, 6 kick on side then rotate, to work on body rotation – head must align perpendicular to bottom except to ‘sneak’ a breath; then 100 swim w/ emphasis on body rotation)
1 x 0 @ 1:00 Rest
6 x 200 @ 3:10 (50 breast arms with flutter kick [fast turn over rate, nearly zero glide], 50 w/ 2 sec glide, 100 inc stk cnt per 25)
1 x 0 @ 1:00 Rest and put fins on
4 x 200 @ 2:50 Streamline to half on every 25, then fly or free
1 x 0 @ 1:00 Rest
2 x 200 @ 2:10 (+/- 2:00 pace) breathing 3rd or 5th stroke (emphasis on bilateral breathing)
2 x 200 @ 4:00 REC
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.
EN = Endurance Training Level (Heart rate 75-89%)
SP = sprint training level (HR 90-100%)
inc strk rate = increasing stroke rate
rec = recovery
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.