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: 13-18 years old, 19-22 years old
- Target level: National/ Collegiate Level, Elite International Level, Masters (Advanced)
- 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
warm-up
1×800 swim
1x
2×300 NS @3:30
4×150 EN1 free @1:45
1×25 fly sprint @35
2×300 NS @3:30
4×125 EN1 free @1:30
2×25 fly sprint @35
2×300 NS @3:30
4×100 EN1 free @1:10
3×25 fly sprint @35
2×300 NS @3:30
4×75 EN1 free @55
4×25 fly sprint @35
4×125 EN2 free @1:25
1×100 easy
[Talk about food consumption for training and racing]
12×25 drill – choice to prepare for next set @35
4x
3×50 choice EN3 FAST @35/40/45
2×25 choice sprint @35
1×50 easy @1:30
6×50 easy recovery @55
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.