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, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 3 weeks
- Team Location: Europe
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Coach: Kim + Tobias
Einschwimmen
100m choice @3:00
4x 100m Cr @1:40 leicht aufgebaut 1-4
150m 3La @4:00> 25 Bs zügig – 25 gL AEC1
8x 50m iLR @1:00 > 1x AEC1 vs. 1x zügig
200m 1La Mix @5:00
12x 25m LnW @0:35 > aufgebaut 1-3
‘Best – Average – Stufen – Set’
10x 100m Cr gL best average (ca. 400 Pace / AEP) @1:30
200m locker Mix @5:00
—–
10x 50m LnW best average (ca. 200 Pace / ANP) @1:00
150m locker Mix @4:00
—–
10x 25m 1La best average (ca. 100 Pace / RP) @0:40
100m locker Mix @3:00
Rambo – Set to hammer the system
16x 50m AEC2 + 1/2/3/…. /16 Burpees > 1-4 @1:00 5-8 @1:20 9-12 @1:40 13-16 @2:00
Ausschwimmen
150m choice @4:00
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.
Einschwimmen = warm-up or pre-set
best average set = 100 are free / 50 choice / 25 main stroke
Rambo Set: pace is choice > gives you more or less time for burpees
Tobias Gross
Head Coach, SV Baar
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.