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: 1 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 choice w/ fins; 5 fast UWs off each wall, 3rd 25 Fast UW all the way.
6 x 50 @ 1:00 kick choice desc 1-3
2 minute explanation of next set
4x
4 x 25 @ :35 stroke w/ pads desc 1-4
2 x 50 @ :50 stroke w/ fins BLD
1 x 100 @ 1:30 stroke w/ choice of equipment; 2nd and 4th 25 p100 effort g5
2 minute explanation of next set
2x
2 x 200 @ 2:20 free g2 [p1650] breath control
4 x 100 @ 1:15 free g2 [p1000] breath control
8 x 50 @ :45 free g3 [p500]
16 x 25 @ :30 free g4 [- p200]
:30 rest and shake out
2 minute explanation of next set
2x
2 x 100 @ 1:30 kick w/ fins alternate 100 fly/ 100 free
3 x 75 @ 1:20 kick no fins, at least one is breast, the other two choice
4 x 50 @ 1:00 choice Desc 1-3, race the 4th
:30 for transition
Open Warm Down
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.
g = gear, p = pace for specific race, distance noted after p
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.