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
- Target level: Age Group (Advanced)
- Weeks until target meet: 7 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
3 x 200 (Free, Choice Kick, IM Drill) 3:45
6 x 50 Stroke/Free 1:00
6 x 100 Free 1:40
Rest 2:00
10 x 50 1:00 Odd Fast Swim Even Kick
1 x 100 Smooth 2:00
Rest 2:00
2x
5 x 25 Sprint :30
1 x 25 Easy
Rest 1:00
2x
3 x 25 Sprint :35
1 x 25 Easy :45
Rest 1:00
2 x 100 Smooth Drill/Swim (Zipper Drill)
Rest 2:00
3x (Stroke Fast, Free Fast, Choice Sprint)
8 x 25 :40
1 x 50 Easy 1:00
Rest 1:00
6 x 50 Drill/Swim (Bow Drill)
Ryne Drogemuller
Head Site Coach, Aqua Swim Club
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.