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, 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
2 x 100 @ 1:30 drill EN1
3 x 100 @ 1:30 kick EN1
5 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
8×75 @ 1:20 IM order Stroke Drill by 75s [4 kicks 1 stroke, 3 strokes with one arm only then switch, choice drill] EN1
4 x
1 x 150 @ 2:40 choice BLD by 50 pull with pads and buoys
2 x 50 @ 1:10 fast sculling w pads and buoys SP1
1 x 100 @ 2:00 rec
2 minute explanation of next set
8 x 25 @ :45 choice SP1 w/ chutes
2 minute explanation of next set
8 x 25 @:40 flutter kick with weight belts [no board], [side, back side, front, focus is on core strength] SP1
2 minute explanation of next set
2 x round 1 En3, round 2 SP1
8 x 50 @ :50 odds stroke, evens freestyle
1 x 50 @ 1:20 recovery *Top around
6 x 75 @ 1:05 w/ fins odds stroke, evens freestyle
1 x 50 @ 1:30 recovery *Top around
4 x 100 @ 1:15 odds Stroke with fins/paddles, evens freestyle
1 x 50 @ 2:00 recovery
2 minute explanation of next set
4×50 @:50 breath redux free SP1
4×25 @:40 no breath #1 stroke SP3
4 x 50 Recovery on 1:00
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.