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: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
18 minutes back stroke starts
10 x 100 @ 1:30 choice w/ fins; 5 fast UWs off each wall, 3rd 25 Fast UW all the way.
2 minute explanation of next set
8 x 125 @ 2:10 IM Kick [revolving double down in IM order] [50 of kick fast g4, the other 25s @ g2]
1 x 400 @ 6:00 freestyle w/pads as 300 g2, broken for 10, get time for last 100 g5; [Check 10 sec HR]
2 minute explanation of next set
12 x 75 @ 1:20 kick 1-4 free, 5-8 worst, 9-12 #1 stroke; Desc 1-4, 5-8, 9-12
1 x 500 @ 7:00 free w/pads; Broken at 300 for 10sec, 400 for 10 sec. [get times for last 2 100’s, for best average] Check 10 sec HR after last
1 x 50 @ 2:00 REC
2 minute explanation of next set
12 x 25 @ :40 kick choice 1-6 w/ socks, last 6 no socks; monitor 10sec heart rate throughout, g5
1 x 100 @ 2:00 REC
1 x 600 @ 9:00 free w/pads broken at 300, 400, 500 for 10 sec. [get times for 100’s for best average] check 10 sec HR after last [26-30]
2 minute explanation of next set
2 x 50 @ 1:30 backward freestyle REC
2 x 50 @ 1:30 underwater freestyle rec
2 x 50 @ 1:30 helicopter (or sprinkler) swims
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, gear 1-6
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.
