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: Senior Age Group/ High School State Level
- Weeks until target meet: 76 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 swim (every 4th is drill)
4×50 @ 1:15 Choice – paddles
4×50 @ 1:15 Choice – Kick w/board
4×50 @ 1:15 Choice – DPS
20×25 Target best 500 pace [1-10 @ :25,11-20 @ :20]
1×200 Moderate w/paddles (keep HR up)
Rest
10×50 Target best 500 pace [1-5 = @:35, 6-10 @ :30]
1×200 moderate with paddles
Rest
5×100 500 pace again [1-3 is 1:10, 4-5 1:05]
1×200 moderate w/paddles
Rest
10×50 Target best 500 pace [1-5 = @:35, 6-10 @ :30]
1×200 moderate with paddles
rest
20×25 Target best 500 pace [1-10 @ :25, 11-20 @ :20]
1×200 Moderate w/paddles (keep HR up)
1×500 timed from blocks
2×100 Cool Down
Eric Hills
Head Coach, Shakopee High School
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.