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: 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 6 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up – post meet practice
1×600 swim
2x
4×200 EN1 free NS @2:30
3×50 BR drill – 2k1p – 2nd 25 splash drill @55
4×150 EN1 free @1:50
2×100 choice kick FAST @1:45
2x
4×100 EN1 IM @1:30
2×50 back FAST @50
2×150 EN1 IM – fly/free/bk/free/br/free @2:10
2×50 back FAST @50
1×200 easy
10×50 power tower – w/paddles – 25 FAST w/belt / 25 sprint back @2:00
1×200 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.