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
- 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
WUTS (12 min):12 Up & Out Jacks, Arm Swings, Leg Swings, PVC, T-Spine
Warm Up: 10 sec rest
1×200 Fr/Bk K x 100
1×200 Fr/Bk P x 100
1×200 Fr/Bk S x 100
6×50 Ch K/S x 25
Kick Work:
3x
10×50 w/fins @ 1:00 desc. 1-5/6-10 [rd. 1 Fr/rd. 2 Fly/rd. 3 Prime]
2×25 REC Ch @ :45 EN1
Prime Stroke Work:
4×75 @ 1:15 K/D/S x 25
8×50 @ 1:00 D/S x 25
16×25 @ :30 S
Back Half Prime Work:
5×200 @ 3:00 s/k x100 [1- Fr/2- Prime/3- Bk/4&5- Prime]
4×150 @ 2:15 s/k x75 [1- Fr/2- Bk/3&4- Prime]
3×100 @ 1:30 s/k x 50 [1-3 Prime]
2×75 @ 1:30 REC ch
1×50 @ 3:00 Prime Sp in heats
Warm-Down:
5×50 ch k/s
Trevor Rill
National Training Group Assistant Coach, Eagle Swim 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.