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: 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1 X
1 X 600 BUILD @ 9:00 SWIM BUILD
1 X 600 BUILD @ 9:30 50 SWIM 50 DRILL 50 KICK, CHANGE EACH 150
4 X
1 X 100 @ 1:25 50 FREE 50 FLY SWIM
4 X 25 @ :30 DES 1-4 WITHIN EACH ROUND 1 KICK ON BK 3 SWIM
4 X
1 X 100 @ 1:30 1:35 1:40 FREE KICK W BOARD FAST
1 X 50 @ 1:00 BEST ODD DRILL MOD
4 X 25 @ :25 BEST ODD KICK ALL OUT
1 X
1 X 175 @ 4:00 BEST ODD FAST [IM = 50 FLY BK BR 25 FR]
2 X 175 @ 4:00 1 BEST ODD FAST 1 IM FAST [50 @ :40 125 @ 3:20]
2 X 175 @ 4:00 1 BEST ODD FAST 1 IM FAST [50 @ :40 50 @ :50 75 @ 2:30]
2 X 175 @ 4:00 1 BEST ODD FAST 1 IM FAST [50 @ :40 2 X 50 :50 25 @ 1:40]
1 X 175 @ 4:00 BEST ODD FAST
1 X
1 X 500 @ 6:30 AP FREE W PADDLES SNORKEL BOUY MIDDLE 100 R ARM L ARM BY 25
1 X 400 @ 6:00 FREE KICK FAST W FINS 100 STREAM LINE 100 SIDE
1 X 300 @ 4:30 ALL OUT
1 X 200 @ 3:00 25 CRUISE 150 FAST 25 EASY
1 X 100 @ 1:30 ALL OUT
2 X 50 @ 1:00 1:00 EZ FAST
2 X 50 @ 1:00 :55 EZ FAST
2 X 50 @ 1:00 :50 EZ FAST
2 X 50 @ 1:00 :45 EZ FAST
2 X 50 @ 1:00 :40 EZ FAST
2 X 50 @ 1:00 :35 EZ FAST
2 X 50 @ 1:00 :30 EZ FAST
2 X 50 @ 1:00 :25 EZ FAST
WARM DOWN
Jeff Kincaid
Senior Program Director, SEVA Seahawks
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.
