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: 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
1 x 100 free @ 1:30
1 x 50 back @ :50
1 x 100 free @ 1:30
1 x 50 br @ 1:00
1 x 100 free @ 1:30
1 x 50 fly @ :50
1 x 100 free @ 1:30
1 x 50 kick choice @ 1:00
Sprint 2x
3 x 50 desc 1-3 @ 1:00
4 x 25 ALL OUT @ :30
1 x 50 ez @ 1:00
Pre-set 2x
1 x 50 drill @ 1:00
1 x 50 DPS @ 1:00
2 x 25 (1 perfect, 1 fast) @ :30
Main Set FR
1 x 200 (150 build, 50 fast) @ 2:35
1 x 300 neg split @ 3:45
2 x 125 70% effort @ 1:50
1 x 200 (100 build, 100 fast) @ 2:35
1 x 300 neg split @ 3:45
2 x 125 80% effort @ 1:50
1 x 200 (50 build, 150 fast) @ 2:35
1 x 300 neg split @ 3:45
2 x 125 90% effort @ 1:50
1 x 200 (fast) @ 2:35
1 x 300 neg split @ 3:45
2 x 125 100% effort @ 1:50
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.
