Daily Swim Coach Workout #129

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, 13-14 years old
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  10 weeks
  • Team Location:  Europe
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

400 free
200 drill

8 x 25 @ 0:40 2 swim 2 fast
200 easy
8 x 50 @ 1:15 2 swim 2 fast
200 easy
8 x 75 @ 2:00 2 swim 2 fast
200 easy
8 x 100 @ 2:30 2 swim 2 fast
200 easy

#sprint
    6x
        max tractions
        50 fast
        150 easy
    16 x 25 fins paddle fast @ 0:30
#espoir
    5 x 300 1 x free 1 x IM 1 x stroke 1 x IM 1 x free build 1 to 3 and 4 to 5
    200 easy
    16 x 25 fins paddle fast @ 0:30

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.

Session with a rope across the pool at 12,5m so they have to make half of the pool length under water. First part together than in groups depending on their race types. Tractions is for pull ups.


Jonathan Massacand
Head Coach, Vevey Natation Riviera

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

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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