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, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 20 weeks
- Team Location: Europe
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Technical (ME) 20min
1 x 400 Bk 6k [kick the last 100] @ 7:00
2 x 200 Bk 4k [kick the last 50] @ 3:30
3 x 100 Bk [kick the last 25] @ 1:45
Main Set (HE) 40min
10 x 75 No1 @ 1:00 [1:20]
10 x 75 No1 @ 1:15 [1:30]
10 x 75 No1 @ 1:30 [1:45]
Kick (Mix)
1 x 200 Fr (K) HE Last 100 BE @ 4:30
1 x 200 Fr (K) ME Last 75 BE @ 4:15
1 x 200 Fr (K) EE Last 50 BE @ 4:00
Cap Set (ME)
4 x 500 Fr B.C. @ 8:00 [6 kicks off the wall]
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.
EE is Easy Effort (warm up swim down, drill, recovery
ME medium effort (aerobic development, 120 to 150 beats
HE hard effort (threshold, high heart rate work)
BE best effort (100% max effort
BC breath control breath 3 5 7
john weaver
Head Coach, Rochdale Aquabears
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.