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: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
2×75 @1:10 Fly w/ underwater streamline kicks to 3rd line
6×50 @ :50 Fly w/ underwater streamline kicks to 4th line
8×25 @ :40 Fly w/ underwater streamline kicks to 5th line
2 minute explanation of next set
2x
6×75 @ 1:00/1:10 Free with snorkels (balanced stroke)
4×100 @ 1:15/1:20 Free (+10 sec rest)
2×200 @ 2:40/2:30 w/paddles [75 EN2/ 125 Desc to sprint]
1×300 @ 5:00 kick speed play[100y 10fast/10slow; 100y 20 fast/20 slow; 100 30 fast/30slow]
2 minute explanation of next set
4×150 @ 3:00 75y kick choice/75 pull choice Descending by 150’s to sprint last one
1×25 @1:00 REC (half way down and back)
2 minute explanation of next set
4×100 @ 2:00 50y kick fly/50 swim (alternate 25 pace, 25 sprint)
1×25 @1:00 REC (half way down and back)
2 minute explanation of next set
4×50 @ 1:00 worst stroke sprints
1×25 @1:00 REC (half way down and back)
2 minute explanation of next set
4×25 @ :30 #1 stroke no free sprints
2 minute explanation of next set
1×300 @5:00 REC kick/pull/swim
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.
REC = recovery
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.