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: 9-12 years old, 13-14 years old, 15-18 years old, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: Australia
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
800 FR/BK by 100’s LONG TURNS
8 x
25 FLY STRONG + SC NO REST
50 FR SMOOTH AND LONG :10 rest
25 BR STRONG + SC NO REST
50 BK SMOOTH AND LONG :15 rest
8 x 100 FR/BK P by 50’s 1:30 (SEE NOTES)
6 x
25 STROKE STS + SC ~:30 rest
25 STROKE FAS SP :05 rest
2 x 25 STROKE STS + SC :15 rest
100 STROKE K HR 25-26 :15 rest
300 STROKE w PADS
4 x 50 STROKE P w PADS FAST/LONG by 25’s :15 rest
3 x 200 IM K 4:00 (SEE NOTES)
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.
STS – STEPS TO SUCCESS
FLY – 6 FLY K + 2 STROKES NO BREATH SPRINT
BK – 6 FLY K + 4 STROKES SPRINT OFF WALLS
BR – UNDER H2O PULLOUT + 3 STROKES SPRINT
FR – 6 FLY K + 3 STROKES NO BREATH SPRINT
FAS – FROM A START
PETER HOWES
HEAD COACH/ADMINISTRATOR, SWIMLAND SWIM 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.
