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, 15-18 years old
- Target level: Senior Age Group/ High School State Level, Age Group (Advanced), Age Group (Intermediate)
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1x
team stretch @ 12:00
8×125 @ 2:00 odds – 75 free/50 stroke, evens- 50 free/75 IM
break @ 2:00
1x
400 social kick with fins @ 7:00
4×100 kick with fins @ 2:00 BA
break @ 2:00
3x
75 pull @ 1:30 (50 free/25 IMO by round)
75 pull @ 1:30 (25 free/25 IMO by round)
75 pull @ 1:30 (25 IMO by round/50 free)
25 pull @ :45 choice
break @ 5:00
1x
3x
50 stroke RR 200 +1
25 choice moderate @ :10 rest
4x
50 stroke RR 200
25 choice moderate @ :10 rest
1×100 choice kick @ 2:30
3x
25 stroke RR 100 +1
25 choice moderate @ :10 rest
4x
25 stroke RR 100
25 choice moderate
1×100 choice kick @ 2:30
3x
50 free RR 200 +1
25 choice moderate @ :10 rest
4x
50 free RR 200
25 choice moderate @ :10 rest
1×100 choice kick @ 2:30
3x
25 free RR 100 +1
25 choice moderate @ :10 rest
4x
25 free RR 100
25 choice moderate
1×100 choice kick @ 2:30
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.
IMO = IM Order
BA = Best Average
RR = Race Rehearsal (focus is on the swimmers want to swim the race technique and also the race pace). I wanted my swimmers to focus on more than just time…
Brad Grieshop
Head Coach, Mt Vernon Premier Aquatics
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.