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: 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced), National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 10 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Dryland
10:00 bands
Warm Up- yellow
20×50 @ 1:00 choice 25d/25s
Drill Set- yellow
20×25 @ :40 push stall drill accel drill
Main Set- focus on form and u/w off walls
#F1
6×100 50fl/50bk@ 1:30 PINK
50 fr @ 1:00 green
6×100 50bk/50br @ 1:30 PINK
50 fr @ 2:00 green
6×100 50BR/50fr @ 1:30 PINK
50 fr @ 1:00 green
6×100 Fr @ 1:20 PINK
#A
5×100 50fl/50fr @ 1:40 PINK
50 fr @ 1:00 green
5×100 50bk/50br @ 1:40 PINK
3:00 rest
5×100 50BR/50fr @ 1:40 PINK
50 fr @ 1:00 green
5×100 Fr @ 1:30 PINK
#B
5×100 50fl/50bk @ 1:40 PINK
50 fr @ 1:00 green
5×100 50bk/50br @ 1:40 PINK
3:00 rest
5×100 50BR/50fr @ 1:40 PINK
50 fr @ 1:00 green
5×100 Fr @ 1:30 PINK
#C
4×100 25fl/75fr @ 1:50 PINK
50 fr @ 1:00 green
4×100 25bk/75fr @ 1:50 PINK
3:00 rest
4×100 25BR/75fr @ 1:50 PINK
50 fr @ 1:00 green
5×100 Fr @ 1:40 PINK
100 green @ 2:00
Kick Set-
1200 @ 15:00 kick {3×5 whislte- rest best, work worst}
Hershberg
15:00 Aussie relay
Warm Down
6×50 @ 1:00 green
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.
Push/Stall/Accel- dril to break down walls. Swimmers push deep, full stall underwater, then accelerate as fast as possible, then focus on perfect underwater (u/w) to surface transition
Green- Recovery
Yellow-Extensive O2 System Development
PINK- Intensive O2 System Development
Colin Izzard
coach and broom pusher, Delmar Dolfins
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.