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
- Target level: Age Group (Advanced)
- Weeks until target meet: 17 weeks
- Team Location: Canada
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
200 Rimo w fins (3-3-3)
2x 100 Fr on 1:30 (Grab 50R/50L)
200 Fly Kick on Bk w fins on 4:00
2x 100 Br on 1:45 (Grab 50R/50L)
200 Fly kick w fins (12.5 UH20) on 4:00
2x 100 Bk on 1:40 (Grab 50R/50L)
12x 25 Fly on 35
400 Fly Dr (3-3) w fins
12x 25 Bk (odds = DR situp evens = Fast) on 35
400 Back DR (Cup) w Fins
12x 25 Br DR (Shoot Thru) on 35
400 Br DR (3s Hold) w fins
4x
200 Free pull w buoy Paddles on 3:15
4x 100 Fr kick on 2:00 (D1-4/RND)
200 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.
GRAB (swim while Grabbing the top of the paddle)
UH20 (Under Water)
Cup (Catch up)
Shoot Thru
(Elbows & Hands on recovery come above the water)
Scott Faithfull
Head Coach, Nepean Kanata Barracudas (NKB)
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.