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: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
27 Minutes Dry Land [Stretch, sand pit: runs, long jumps, karaoke, Running long jump, etc.]
10×100 on 1:30 3rd length Stroke No Free
2 minute explanation of next set
[Pull @ +/- 1:20 base (paddles and snorkel OK)]
500 [alternating 75 moderate + 25 fast] @ 6:45
400 [alternating 50 moderate + 50 fast] @ 5:30
300 [alternating 25 moderate + 75 fast] @ 4:00
200 [alternating 100 moderate + 100 fast] @ 2:40
100 [All fast] @ 1:20
2 minute explanation of next set
Fins
250 on 3:15 (150 Kick @1:55 + 100 swim @1:20)
350 on 4:35 (150 Kick @ 1:55 + 200 swim @ 2:40)
450 on 6:10 (150 kick @ 1:55 + 300 swim @ 4:15)
350 on 4:35 (150 kick @ 1:55 + 200 swim @ 2:40)
250 on 3:15 (150 kick @ 1:55 + 100 swim @ 1:20)
10 minute explanation of next set and time to get weight belts on
4x [with weight belts]
4×50 @ 1:00 choice all FAST
1×0 @ :30 rest
4 x 50s Progressively slower warm down on 1:30
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.