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
- Target level: Age Group (Advanced)
- Weeks until target meet: 12 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
200 Free/Back
2x
2×25 Fly [Focus on a Good Finish] @ :30
50 Fly/Back @ :50
2×25 Back [Focus on a Good Finish] @:30
50 Back/Breast @ :50
2×25 Breast [Focus on a Good Finish] @ :30
50 Breast/Free @ :50
Kick
3×100 Kick @ 1:50
100 Kick @ 1:35
2×100 Kick @ 1:50
2×100 Kick @ 1:35
100 Kick @ 1:50
3×100 Kick @ 1:35
4×100 Kick w/Zoomers @ 1:20
Pre-Set
3x
1×13 IMO @ :20
4×25 IM Roll @ :30
1×37 IM Roll @ :40
3×50 IM Roll @ :50
100 IM @ 2:00
Main Set
200 Free/IMO @ 3:00
4x
50 Free @ :40
50 Back All Out @ :50
200 Free/IMO @ 3:00
4x
50 Free @ :40
50 Breast All Out @ :50
200 Free/IMO @ 3:00
4x
50 Free @ :40
50 Free All Out @ :50
200 Free/IMO @ 5:00
200 IM Dive All Out @ 5:00
Finish
100 IM Relay Race [4×100 IM Race]
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.
IMO = IM Order
IM Roll = Fly/Back, Back/Breast, Breast/Free
Matt Zachan
Head Age Group Coach, New Trier Aquatics
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.