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: Capacity (Base) Building
- Target age group: 15-18 years old, 13-14 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
300 choice
300 kick
300 (25 dive, swim)
5 x Underwater 25’s 4 planes
25 UW Rt. Side kick :30
25 UW Lt. Side kick :30
25 UW on back kick:30
25 UW on front kick :30
#2021SR
5x (C: x 4)
100 last 25 1650p 1:20, 1:25, 1:30
100 G1 free just make it 1:10, 1:15, 1:20
50 reset
5 x (C: x 4)
100 Back swim 1:20, 1:25, 1:30
100 G1 free just make it 1:10, 1:15, 1:20
50 reset
5 x (C: x 4)
100 kick 1:45, 1:50 2:00
100 last 25 breast swim 1:15, 1:20, 1:30
50 reset
5 x paddle (C: x 4)
100 BC 3 1:25, 1:30, 1:35
100 G1 1:05, 1:10, 1:15
50 reset
5 x FINS (C: x 4)
100 25 fly, 50 free, 25 fly 1:20, 1:25, 1:30
100 25 free Middle 50 strong back, 25 free 1:20, 1:25, 1:30
50 reset
2 x dive 50’s all out.
100 ez
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.
UW=Under water. BC = Breath Control
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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.