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, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 3 weeks
- Team Location: Europe
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Einschwimmen
100m Paddeln
200m Bs
300m 4La > 50 tÜ – 25 gL
400m Cr Az > 25 oA – 50 tÜ (25 li – 25 re) – 25 gL
500m Fl > 25 uW – 50 Bs – 50 tÜ
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Hauptset:
400m Cr AEC
2x 200m Cr @3:00 > 1. AEC 2. AEP (ca. 8s schneller)
4x 100m Cr @1:30 > 1. AEC …… 4. P400 (ca. 8s schneller)
8x 50m Cr @0:50 > 2x (1. AEC …… 4. P200 (ca. 8s schneller)
100m lo
200m 4La AEC
2x 100m 4La @1:45 > 1. AEC 2. AEP (ca. 6s schneller)
4x 50m iLR @1:00 alle P200
100m lo
100m 1La AEC
2x 50m 1La @1:00 > 1. AEC 2. AEP (ca. 4s schneller)
4x 25m 1La Sprint @0:40
300m Aus Fl Bs
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.
AEC = easy endurance
AEP = intense endurance
P400 = 400 Pace
P200 = 200 Pace
Tobias Gross
Head Coach, SV Baar
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.