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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level, Age Group (Advanced)
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×600 swim
2x
3×50 EN1 free @40
2×75 EN1 fly/bk/br @1:10
2×50 choice kick build @1:00
2×25 ultra short – sprint 15 yards @35
2x
3×75 EN2 – fast mod. rest @1:05
1×25 choice kick FAST @35
8×50 EN3 – VO2 Max – choice – choose 1 stroke for set @1:05
2×25 choice sprint @35
1×100 easy @2:20
2x
1×300 NS free EN1 @4:00
4×75 EN1 free @1:00
1×300 NS free @4:00
2×25 ultra short sprint 15 yards @35
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.