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, 23+ years old
- Target level: Age Group (Advanced), National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: Europe
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
400 free last 15m fast/100
200 kick
8 x 50 with start 25 0 breathing + fast turns
100 easy
2 x 100 free @ 1:20
200 easy and drill
400 fast 1st stroke
200 easy and drill
Backstroke
8 x 25 pag + 4 x 50 1 to 4
100 easy
2x
short elast push and swim
4 x 25 race pace
200 easy
Breastroke
8 x 50 min. mvts + 4 x 25 1 to 4
100 easy
2x
long elastic
50 pace 200
200 easy
Freestyle
8 x 25 amplitude + 4 x 15 fast from dive
2x
4 x 25 big dog
50 build up
200 easy
Fly
6 x 25 5 stroke + 4 x 25 build 1 to 4
2x
15 fly traction
25 from dive
200 easy
Two relays 4 teams 1 50 per person 2 times
? x 50 free and ? x 50 IM
800 easy long swim
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.
Stroke based session, four lanes four strokes, group works and relays at the end for team and race building
Jonathan Massacand
Head Coach, Vevey Natation Riviera
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.