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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 56 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
New Meet Warm Up
400 Swim @ 5:20
4 x 100 Des @ 1:20
4 x 75 Kick Des @ 1:10
4 x 50 Dr/S @ 1:00
3 x 50 Des Fr @ :50
3 x 50 Des NF @ :50
8 x 25 MN Spring Set @ :30
200 Ez
1 x
3 x 200 Make @ 2:15/2:20
3 x 100 Make @ 1:10/1:15
3 x 50 Make @ :40
2 x 200 Make @ 2:10/2:15
2 x 100 Make @ 1:05/1:10
2 x 50 Make @ :35
1 x 200 Make @ 2:05/2:10
1 x 100 Make @ 1:00/1:05
1 x 50 Make @ :30
2 x
50 Fr Race from Block
15 sec rest
100 Stroke Race From Block
can swim down/ 1 heat at a time so about 5-8 min rest
1 x
50 Fr race From Block
15 sec rest
50 Stroke Race From Block
can swim down/ 1 heat at a time
1 x
5 x 100 Ascend @ 1:30
200 Ez
Brian Fazzino
Head Senior Coach/Associate Director of Competitive Swimming, New Canaan YMCA
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.