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: Race Specificity
- Target age group: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 77 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
500 Choice Warmup
2x – All kick fast, round 1 fins, round 2 no fins
100 @ 2:00
125 @ 2:00
150 @ 2:00
125 @ 2:00
100 @ 2:00
50 easy
4x
3×100 @ 2:00 [1st is drill captain’s choice, 2nd is swim, 3rd is 100 IM]
[Rounds by IMO]
50 easy
4x
3×75 (descend each round 1:25, 1:20, 1:15, 1:10)
[1. 25 Free/50 fly 2. 25 free/50 Back 3. 25 free/50 Breast]
50 easy
12×50 @ 1:00 [3 of each stroke IMO, descend each stroke EZ/Mod/Fast]
12×25 @ :30 [3 of each stroke]
4x
100 25k/25drill/50 perfect swim @ 1:50
200 IM [broken for :10] @ 3:00
[Fly, break at :50, back, break at 100, breast, break @ 150, free all sprint]
200 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.