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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-up
400 choice
Tune-up set
4x
4×50 Desc 1 to 4 @60′
4×25 all out @30′
4x
2×50 drill
2×50 Kick
2×25 all out
Main set
4x
3×100 [fr/bk @1:30; strk @1:40// Pace VO2]
6×50 [fr/bk @45; strk @50// Pace VO2]
8×25 recovery/swim stroke rebuild/mindful @40
[100 pace= 100Best Time+ 8-10 seconds (base on training experience); 50 pace= (100 best time/2 )+2 second]
[ right after the 50s and before 25s take Heart rate. HR=180, end of 25 take HR must be between 120- 130. If HR is >130 More recovery needed, give extra minute.]
Kick Set
4x (drag socks on)
2×100 all out @2:00
4×50 all out @60
100 kick for time
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.
VO2 workout
Pietro deriu
Head coach, Buenaventura swim club
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.