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
- Target level: Age Group (Advanced)
- 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
1 x
1 x 500 @ 7:30 100 free 100 IM dril 100 free swim 100 IM drill 100 free swim
12 x 50 kick fast @ 1:00 :45 IM Order Free
4 x
1 x 125 @ snorkel @ 1:45 50 drill mod 75 swim fast
2 x 75 @ IM switch build fast @ 1:15 1 2 1
4 x
1 x 100 kick fast w fins @ 1:30 free fly or back
4 x 25 mix spr choice @ :25 :30 :35 :35 by rounds
IM Group
3 x
1 x 100 IM @ 1:30 bld
2 x 50 fly @ :45 :55 bld fast
1 x 100 fly bk @ 1:40 NS
2 x 50 bk @ :45 :55 bld fast
1 x 100 bk br @ 1:45 NS
2 x 50 Br @ :50 :55 bld fast
1 x 100 br free @ 1:50 NS
2 x 50 fr @ :55 1:00 bld fast
1 x 100 IM @…………… all out
Threshold group
10 x
3 x 100 @ 1:40 AP-6 [Anaerobic threshold minus 1 second] 2 of 3 at pace, 1 aerobic recovery swim, small groups, choice of which recover each three. 1 minute break at 15.
Jeff Kincaid
Senior Program Director, SEVA Seahawks
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.