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, Masters (Advanced)
- Weeks until target meet: 10 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Short Course Meters
warm-up
1×800 swim
1x
6×150 EN1 free @2:00
2×25 choice sprint @35
6×125 EN1 free @1:40
2×25 choice sprint @35
6×100 EN1 free @1:20
2×25 choice sprint @35
6×75 EN1 free @1:00
2×25 choice sprint @35
6×25 drill – your choice to prepare for next set @35
3x
2×75 FAST EN3 fly/bk/br @1:40
6×50 choice FAST @1:10
1×100 easy @2:30
4×75 EN1 free @1:10
4x
6×25 choice sprint w/fins & paddles @40
1×50 easy @1:10
Rick Guenther
Head Coach, Corvallis Aquatic Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
