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: 9-12 years old, 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up:
400 yoyo
6×50 choice drill 10 sec RI
Drills: Repeat 4x IM order
4×75 @ 1:30 25 right/25 left/25 swim
1×50 @ 1:00 swim
Rev. IM Ladder Set:
25 @ :25 free
50 @ :50 free
75 @ 1:15 50 free/25 breast
100 @ 1:40 50 free/50 breast
125 @ 2:05 50 free/50 breast/25 back
150 @ 2:30 50 free/50 breast/50 back
175 @ 2:55 50 free/50 breast/50 back/25 fly
200 @ 3:20 Rev. IM
175 @ 2:55 50 free/50 breast/50 back/25 fly
150 @ 2:30 50 free/50 breast/50 back
125 @ 2:05 50 free/50 breast/25 back
100 @ 1:40 50 free/50 breast
75 @ 1:15 50 free/25 breast
50 @ :50 free
25 @ :25 free
Race Set:
4×100 choice @ 1:30
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.