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: 19-22 years old
- Target level: National/ Collegiate 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
20×25 @ :30 White – Count Strokes & Kicks
4×200 Pink – IM 100 IM Kick, 100 IM Swim, with X-Over Turns
1x Kick Set
4×50 @ :55 Pink – 25 Fish K Prog., 25 Back Dolphin w/ Fins
:20 Extra +Sox -Fins
4×200 @ 3:30/4:00 Red – 50 Kick, 50 Choice w/ Sox – Min 6 UWK EVERY WALL
:30 Extra -Sox
6×100 @ 1:20 Orange – Fast Kick, Min 6 UWK each Wall. [Fins if you can’t make interval ]
:30 Extra
[ Focus: Hips & Lower back on the Fish K Progs. Keep your hands on the surface on the back dolphin. ]
[ Focus: On the drag sox swim/kick, use your whole body & good positioning to lead into FAST kicking on the 100s ]
3x Main Set
3×400 @ 4:45/[4:30] Orange – MAX Strokes 12M/14W P & B [ The less strokes, the better ]
4×50 @ :50[:55 BR] Pink – NFR Paddle Swim (The stroke you need to work most)
2×25 @ :30 White – Arm Shakeout
:30 Extra
[ Focus: This is a longer set, but you HAVE TO stay focused. Write 2 focuses up on the whiteboard that you will continue to repeat to yourself the entire set, especially when you begin to lose your stroke count ]
[ Focus: If you can’t keep your paddles on during your NFR, you need to take a look at your hand positioning in the water; Are you always pushing the water to your feet? ]
2x Warm-Down
2×25 @ :30 White – Partner Push Kick (Front partner STL) w/ Snorkel
2×50 @ 1:00 White – Perfect Single Arm Freestyle w/ Snorkel
Just Believe in yourself. Even if you don’t, pretend that you do, and at some point, you will. -Venus Williams
[ Color HR ]
[ White 20-23 ]
[ Pink 22-25 ]
[ Red 24-27 ]
[ Orange 26-30 ]
[ Blue 30+ ]
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.
Fish Kicks – Fully submerged dolphin kicks on your side with one arm up/one arm down.
Fish Kick Progression – #1 Large Fish Kicks – Over exaggerated motion, as far to the front and back as you can move your arm and feet. #2 Medium Fish Kicks – Slightly less exaggerated than large fish kicks, but still more motion than a typical dolphin kick. #3 Normal Fish Kicks – normal amplitude fish kicks. #4 4-4-4 – 4 Large, 4 Medium, 4 Normal Fish Kicks in succession. Fish Kicks help promote flexibility in the core and lower back for efficient dolphin kicks.
Ryan Bubb
Assistant Coach, Florida Atlantic University
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.