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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10 x 100 @ 1:30 50 choice, 25 UW, 25 choice [3rd 25 underwater breath hold (goal is to consistently make it with 1 breath or less)]. REC
2 minute explanation of next set
4 x
1 x 150 @ 2:20 drill butterfly EN2 [1:22.5 bp]
1 x 50 @ :50 fly SP2
2 minute explanation of next set
5 x 100 @ 1:20 free, 3rd length Tarzan.
2 minute explanation of next set
9 x 200 @ 2:30 pull with buoys and pads, free hypoxic: [each 200 has specific breathing in this order for the whole 200: 3, 5, 7, 5, 3, 5, 7, 5, 3] EN3 [1:15 bp]
2 minute explanation of next set
9 x
1 x 125 @ 1:40 backstroke with fins as 50 BLD, 25 kick EN2, 50 drill EN1 [1:20 bp]
1 x 75 @ 1:00 backstroke SP1 [p200]
2 minute explanation of next set
3x
2 x 100 @ 1:30 breast as 50 w/ 1 paddle only, then switch EN3
2 x 50 @ :45 breast SP1
2 minute explanation of next set
3 x 100 @ 1:10 free EN2
3 x 100 @ 1:05 free EN3
3 x 100 @ 1:00 free EN3 +
6 x 50 @ 1:00 rec
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.