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: Base building
- Target age group: 9-12 years old, 13-18 years old
- Target level: Age Group (Intermediate), Age Group (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
#SC
4x
100 free @ 1:45
75 back @ 1:30
50 breast @ 1:15
25 fly @ :45
#JC
3x
100 fr @ 2:00
75 bk @ 1:45
50 br @ 1:30
25 fl @:45
Drill
8×25 @ :45 (1 stroke fly/1 stroke breast)
4×50 @ 1:15 (free/bk triple switch)
Swim,
20×50 @ 1:15
(1-2 ez free, 3 stroke fast, 4-5 ez free, 6-7 str fast, 8-9 ez free, 10-12 str fast,13-14 ez free, 15-18 str fast, 19-20 ez free)
Kick
10 min kick
(goal is 500 meters for #SC and 400 meters for #JC)
#SC
300 free/back by 100 with paddles and fins
3×100 free desc. @ 1:45
200 free with snorkel
8×25 choice @ :30
Wenke Seider
Head Coach, Ojai Heatwaves
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.