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: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
55:00 UB + Change Over
[ 12 J’s/Mini-Band Legs II/Coordination/PVC/PVC L&R/12 Scap Push-Ups/Stretch Cord ]
[ Ring Core/3 x 12 Orange Band Pull-Aparts/3 x 4 H-Y-Fly w/Gray Cords/3 x 8 Elevated Push-Ups ]
[ 5 x 6 Ring Rows/3 x 12 Fly Pulls w/Gray Cords/MB Wall Throws/5 x 6 Lebert Pulls ]
900 MIX = 300 Ch S + 200 Ch D + 100 Ch K + 6 x 50 w/10 RI D/Build to FAST x 25
2x
6 x 75 @ 1:20 1-3 Bk/4-6 Stk [ 25 RAO/25 LAO/25 DPS ]
7 x 50 @ 1:00 IM/IMtransition [ Fly, Fly/Bk, Bk, Bk/Br, Br, Br/Fr, Fr ]
4x
2 x 150 @ 3:15 Fr K Desc. x Rd [ Beat Previous Swim Times!! ]
2 x 200 @ 3:15 Fr S Desc. x Rd [ Beat Previous Kick Times!! ]
300 BK 50 Dbl Arm Bk/50 Swim
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.