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: 15-18 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level, Age Group (Advanced)
- Weeks until target meet: 15 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
stretch
FT
[5x]
[10 hang cleans]
[10 ankle rotations each]
[3×12 super set]
DB bench press
OH tricep EXt
band low row
[2x]
[5-15] pull ups/lat pull downs
[5 BB roll outs]
[10 Russian twist with weight]
10×50 k/s @1:00
2x
4×25 BO @35
4×50 kick build @1:20
4×50 descend @1:00
2x
4×25 UW @group
3×300 swim @group
3×100 kick @group
10×50 3@45 3@50/ 4@1:00
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.
DB=Dumbbell
OH=overhead
BB=Barbell
FT= Foundation Training
BO= Breakout
EXT= extenstion
UW=underwater
@group=specific group intervals for the different level athletes
Matthew Moon
Head Men’s and Women’s, Bakersfiled College
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.