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: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 77 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
4×200 @ 3:30 swim swim [3rd 50 = drill]
4×50 @ 1:00 BU choice
2x
6×200 @ 2:35 swim free
[Rd 1 = Neg Split, Rd 2 = Desc 1-4, hold fast 5-6]
100 easy
20×25 @ :40 Kick [1-10 dolphin kick on back, 11-20 dolphin kick on back arms up]
100 easy
2x
400 @ 6:00 swim DPS free
4×100 @ 1:15 swim free hold fastest pace
3×100 Cool Down @ 2:30
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.
Neg split = faster 2nd half of race
Desc = descend (get faster each rep of that interval)
BU = build up
Eric Hills
Head Coach, Shakopee High School
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.
