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: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
4 x 200 Free, Choice Kick, IM Drill, Pull
8 x 50 Free Drill/Swim 1:00
6 x 50 Breast or Back Drill/Swim 1:00
Rest 2:00
4x 1:00
3 Muscle – ups
25 Blast Choice (12 ½, mid pool turn, 12 ½ back to block)
3 Muscle – ups
200 Recovery
Rest 2:00
4x 1:00
12 ½ Choice Mid pool dead float blast to block
5 Muscle – ups
25 Choice Max speed
Rest 2:00
1 x 50 Free @ :50
1 x 50 IM (FLY) @ 1:05
1 x 100 Free @ 1:30
1 x 100 IM (FLY, BK) @ 1:50
1 x 150 Free @ 2:15
1 x 150 IM (FLY, BK, BR) 2:45
1 x 200 Free @ 3:20
1 x 200 IM (FLY, BK, BR, FR) 4:15
Rest 2:00
12 x 25 Choice Kick :35
Rest 2:00
6 x 50 Fast w/ Paddles 1:00
300 Pull 5:00
6 x 50 Smooth
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.