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: Senior Age Group/ High School State Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up:
400 yoyo
6×50 @ 1:00 odds- free/evens- back
Kick Set: w/fins
300 @ 4:00 IM kick
75 @ 1:00 free w/board
200 @ 2:40 IM kick
75 @ 1:00 free w/board
100 IM kick @ 1:20
Sprint Kick: no fins
12×25 @ :30 free kick w/board
Pull Set: Repeat 5x odds- free/evens- choice
3×75 @ 1:10 DPS
3×25 @ :30 no breath first 15 yards
Back Half: Repeat 5x odds- free/evens choice
3×125 @ 1:40 100 build/25 SPRINT kick
3×75 @ 1:00 50 build/25 SPRINT swim
RACE Set:
5×100 @ 3:00 choice (PB+5, +4,…+1)
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
yoyo- you’re on your own
Trevor Rill
Assistant Head Coach, JCC Swimming
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.