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: Race Specificity
- Target age group: 13-14 years old
- Target level: Age Group (Intermediate), Age Group (Advanced)
- Weeks until target meet: 4 weeks
- Team Location: Europe
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WarmUp
500 swim
4×100 mix @1:45
1×100 mix fast
12×50 kick 1 fast 1 a1 @1:20
300 drill scull
8×50 25 sprint ps 25 a1 sl @1:10
100 easy
Main
5x
50 ps c1 @1:15
100 b2 sl @2:15
50 ps c1 @2:30
450 easy
1×50 D ps
SwimDown
100 easy
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.
A1/EASY = zone 1 REC
A2 = en1
B1 = en1-2
B2 = en2-3
C1 = SP1
C2 = SP2
C3/SPRINT = SP3
Manuele Trezzi
Trainer, Canottieri Milano
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.