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: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1 x 200 @ 4:00 warm up
YOU TAKE MY BREATH AWAY – SHOOTERS
3 x
3 x 50 @ :50 kick w/fins 4/6/8 UWk
2 x 75 @ 1:10 kick w/fins 6/8/10
1 x 100 @ 1:30 kick w/fins 6/8/10/12
1 x 25 @ 1:00 kick w/fins shooter
IF YOU LOVE SOMEONE, SET THEM FREE – FREE WARM UP
1 x
3 x 150 @ 2:30 free 25 scull/75 swim
12 x 50 @ 1:00 free drill
1 x 200 @ 3:00 free w/pad breathe R/L
10 x 25 @ :25 free alt smooth/fast
YOU MAKE MY HEART RACE – MAIN SET
7 x
2 x 100 @ 1:05/1:10/1:15/1:20 free [go on fastest possible send off]
1 x 100 @ 2:00 choice kick
I WANNA HOLD YOUR HAND – PULL SET
1 x 400 @ 8:00 free pull holding partner’s hand
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.
Just a fun way to make Valentine’s day practice fun! Working some breath control with underwater kick focus; then warming up with some technique work on freestyle; and then a bit of self-selected challenge work on the main freestyle set. Finishing the workout off with a little fun.
Brad Robbins
Head Coach, Prosper Aquatic Club
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.