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, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
* Training Short Course Meters
* Swimming 4 swimmers in 2 lanes. Concerned about concussions so we do short bits of backstroke. Swimmers need to cross over lanes and they tend to get disoriented. If back is longer than 25, the swimmers are in 1 lane to themselves.
warm-up
1×400 swim
2x
2×50 slow perfect swim @55
2×50 kick/drill @1:05
2×50 slow perfect swim @55
2×50 kicking drill [drills that focus on kick] @1:05
2x
1×200 EN1 kick @4:00
2×75 FAST kick @1:30
1×200 EN1 kick @4:00
2×50 FAST kick @1:00
2×200 EN1 kick @4:00
2×25 FAST kick @40
4×25 choice to prepare for next set @40
2x
1×25 easy @50
3×75 FAST @1:30
1×25 easy @50
2×75 FAST @1:30
1×25 easy @50
1×75 FAST @1:30
1×25 easy @1:30
1×100 easy
Rick Guenther
Head Coach, Corvallis Aquatic Team
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.