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: Senior Age Group/ High School State Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up:
5×200 odds- free/evens- back (100 kick/100 swim) 15 sec RI
Kick Work: Repeat 4x w/fins
1×100 @ 1:20 free (25 swim/75 kick on back)
2×50 @ :50 IM order w/board
400 IM work:
4×300 @ 4:30 free-IM (< -10 sec 400 IM PB)
4×50 @ 1:00 fly
3×300 @ 4:30 free-IM (< -20 sec 400 IM PB)
4×100 @ 1:30 50 fly/50 back
2×300 @ 4:30 free-IM (< -30 sec 400 IM PB)
4×150 @ 2:00 50 fly/50 back/50 breast
1×300 @ 4:30 free-IM RACE
4×200 @ 3:00 IM desc.
Trevor Rill
National Training Group Assistant Coach, Eagle Swim 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.