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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 20 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
35:00 DLand
10:00 Change & Rinse
600 MIX = 320 Ch + 7 x 40 w/10 RI K/S x 20
2x
1 x 400 @ 6:30 alt 100 Fr/100 Prime
2 x 120 @ 2:00 Ch Kick w/Snork
3 x 100 @ 1:40 Fr 60 D + 40 Build w/Pads & Snork
4 x 80 @ 1:15 Fr BC3P
1x
1 x 700 @ 12:00 Fr (open turn at 600 and get time)
1 x 600 @ 10:00 Fr (open turn at 500, get time, beat 600 split from 700)
1 x 500 @ 8:15 Fr (open turn at 400, get time, beat 500 split from 600)
1 x 400 @ 6:45 Fr (open turn at 300, get time, beat 400 split from 500)
1 x 300 @ 5:00 Fr (open turn at 200, get time, beat 300 split from 400)
1 x 200 @ 3:15 Fr (open turn at 100, get time, beat 200 split from 300)
1 x 100 @ 1:45 Fr (open turn at 60, get time, beat 100 split from 200)
1 x 60 @ 1:00 Fr FAST (beat 60 split from 100)
Coaches Ch WD
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.