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), Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
45:00 DLand
10:00 Change & Rinse
700 MIX = 400 Ch + 6 x 50 w/10 RD O = K/D x 25/E = D/S x 25
3x SAME STK x RD
1 x 75 @ 1:20 50 K + 25 D
1 x 75 @ 1:20 25 K + 50 D
1 x 75 @ 1:20 50 D + 25 S
1 x 75 @ 1:20 25 D + 50 S
#Stroke
4x
1 x 100 @ 2:00 Stk 25 D/25 DPS
1 x 200 @ 3:00 50 Fr BC3/50 Stk
1 x 300 @ 4:00 100 Fr EN2 + 100 Stk EN2 + 100 Stk SP
1 x 150 @ 3:00 REC
#Nagy
4x
2 x 175 @ 3:00 Br 50 K + 50 Pull + 75 Build
4 x 75 @ 1:15 Br SWOLF
1 x 50 @ 1:00 REC
#Wolverines
2x
1 x 400 @ 6:00 Smooth & Strong w/Pads, Fins, & Snork
1 x 400 @ 6:00 Alt Bk/Fr w/Pads & Fins
1 x 400 @ 6:00 200 EN1 + 200 EN2 w/Pads, Fins & Snork
1 x 400 @ 6:00 200 EN2 + 200 EN3 w/Pads, Fins, & Snork
300 RIMO K/D/S x 25
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.
#Stroke is generally IMers, Flyers, or anyone who needs to work on a specific stroke that night. #Nagy (named after Jozsef Nagy) is breastroke work. #Wolverines (Michigan) is the distance group or anyone who I feel needs more aerobic base work.
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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