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.
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)
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 (SEE FURTHER INFO BELOW) FLY – OFF WALL 6 FLY K + 2 STROKES NO BREATHING BK – OFF WALL 6 FLY K + 4 STROKES TOP SPEED BR – OFF WALL PULLOUT + 3 STROKES TOP SPEED FR – OFF WALL 6 FLY K + 3 STROKES NO BREATHING (ALL EXECUTED AT RACE SPEED) SC – STROKE COUNT SC GOALS FLY-BK-BR-FR (SCM) – 8-12-8-12 SC GOALS FLY-BK-BR-FR (LCM) – 20-30-20-30 FAS – FROM A START