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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate 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
200 Free
4x
4×50 IM [R#1 @55, R#2 50, R#3 45, R#4 40]
2×25 all out IM order by Round @30
Main Set
IM aerobic development – race 400 IM-
12×50 FLY @50-60 [Smooth swimming dist/strk max 8 stroke per 25 Tempo trainer (TT) 1.0 per stroke]
20×25 Bk @20-25 [strong tempo/minimum 6 fly kick under (TT 1.0 per cycle) 200 pace]
3×150 Br @2:10-2:20 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 2.0)]
2×200 fr @2:40 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 1.0 per stroke)]
200 ( 25 scull- 25 fly kick)
8×50 FLY @50-60 [Smooth swimming dist/strk max 8 stroke per 25 TT 1.0]
4×100 Bk @1:30-1:40 [Smooth swimming tempo TT 1.30 per cycle]
20×25 Br @20-25 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 1.3/1.5 per stroke) 200 pace]
2×200 fr @2:30-2:40 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 0.8 per stroke)]
200 ( 25 scull- 25 fly kick)
8×50 FLY @60 [Smooth swimming dist/strk max 8 stroke per 25 Tempo trainer (TT) 1.0 per stroke]
4×100 Bk @1:25-1:35 [Smooth swimming tempo TT 1.30 per cycle]
2×150 Br @2:05-2:20 [Smooth swimming kick driven dist/strk max 6-8 strk per 25 (TT 2.0)]
6×100 fr @1:10-1:15 [Smooth swimming kick driven dist/strk max 12 strk per 25 (TT 0.65 per stroke) 200 pace]
300 easy
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.
400 IM aerobic development.
Pietro deriu
Head coach, Buenaventura swim club
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