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, 13-14 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 13 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Dryland
4 x
High Knee W/ Pause Every three – 15 Reps
Jump Inch Worm – 15 Reps
Low Side Step Jumps – 15 Reps
Table + Feet Reach – 15 Reps
Mountain Climbers – 15 Reps
Warm-Up:
1 x 300 @ 5:00 Loosen
1 x 400 @ 6:00 – Snorkel – Watch your hands – correct mistakes
12 x 25 @ :35 – UW 3 Ea. – R-Side, L-Side, Back, Front
Rest :30
4 x 25 @ :45 – Fly – Min FOUR UW Kicks
2 x 50 @ :50 – BK – Min FIVE UW Kicks
2 x 50 @ :55 – BR – Accler8 Hands and Pause at Front
6 x 25 @ :30 – Max Speed to 15 Meters – 10 Meters Moderate
Swim:
A
20 x 25 @ :30 – P 500
Rest :30
1 x 400 @ 7:00 – Kick W/ Fins and Snorkel
Rest :30
16 x 50 @ :45 – P 500 +2
Rest :30
3 x 100 @ 2:00 – Kick Choice
Rest :30
12 x 75 @ 1:00 – P 500 +3
6 x 25 @ :40 – All Out Kick – Same Stroke
B
16 x 25 @ :35 – P 500
Rest :40
1 x 400 @ 7:30 – Kick W/ Fins and Snorkel
Rest :30
14 x 50 @ :50 – P 500 +2
Rest :30
3 x 100 @ 2:00 – Kick Choice
Rest :30
12 x 75 @ 1:10 – P 500 +3
4 x 25 @ :40 – All Out Kick – Same Stroke
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.
P=Pace
AFAFAP= As Far And as Fast As Possible
Chris Brookover
Advanced Program Director – Head Coach, Mt. Laurel YMCA
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.