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
15 minutes dry land
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
5 x 200 @ 4:00 swim w/ pads free/back (50 front scull, 50 catch up @ 11’s, 50 synchro scull (1 leg raised whilst on back), 50 double arm backstroke)
2 minute explanation of next set
5 x 200 @ 3:00; odds: with fins kick on side (fly/free); evens: with board, no fins (choice) EN2-SP1
2 minute explanation of next set
5 x 200 @ 4:00 Broken for :10 /50 Choice per 200, SP3 (shake it out between 200s!)
2 minute explanation of next set
5 x 200 @ 2:45 free hypoxic by 5th stroke, #1, #3, #5: just make the send off; #2, #4: boys +/- 2:03, girls +/- 2:08
2 minute explanation of next set
5 x 200 @ 3:00 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.