Daily Swim Coach Workout #33

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:  Base building
• Target age group:  15-18 years old
• Target level:  National/ Collegiate Level
• Weeks until target meet:  3 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

4x rounds [from blocks] (normal warm up)
    100 on 1:40 Free (12, 10, 8, arrow off walls)
    100 on 1:40 Back (12, 10, 8, arrow off walls)
    100 on 2:10 Free kick w/board
(3min)

800 on 15:00 (25 Free / 25 IM) [by 200s]
(3min)

12x rounds [Desc 1-3 on fast IM by rounds]
    175 on 2:30 Free swim ‘cruise’ [flags, 16SPL or less]
    200 on 2:30 IM swim ‘fast’ [8m every wall, desc 1-3]
(3min)

400 EZ

John Nelson
Head Coach / Director of Competitive swimming, York YMCA

SwimSwam’s daily swimming workout is powered by Commit Swimming.