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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 10 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
600 swim @ 8:30
4 x 100 (25 kick, 75 swim) @ 1:35
1 x 200 (middle 100 strong/ fast turns) @ 3:00
4 x 100 get past flags on walls @ 1:20
1 x 200 (last 100 fast) @ 3:00
8 x 50 get past flags @ :40
Breast
4 x 25 double pullout @ :30
3 x 50 3 kicks 1 pull @ 1:00
4 x 25 DPS @ :30
3 x 50 double pull out swim @ 1:00
4 x 25 strong with good pull outs @ :30
Back
2 x 25 UW @ :40
2 x 25 spin @ :30
3 x 50 5+ kicks swim @ :50
4 x 25 high tempo @:30
2 x 100 swim strong @ 1:40
Fly
3 x 50 (25 fly/25 free) @ :50
2 x 25 stone skipper @ :40
2 x 25 worm kick @ :30
4 x 25 fast fly @ :30
2 x 50 fly strong with good walls@ 1:00
Free
6 x 100 ( middle 50 fast) @ 1:20
4 x 25 perfect BO ez rest @ :30
4 x 100 ( middle 50 fast) @ 1:20
4 x 25 perfect BO ez rest @ :30
2 x 100 ( middle 50 fast) @ 1:20
4 x 25 perfect BO ez rest @ :30
Warm down
8 x 25 @ :30
Chris Cipolla
Head Coach Director of Competitive aquatics, Westfield Ymca
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.
