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: National/ Collegiate Level
- Weeks until target meet: 11 weeks
- Team Location: Asia
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1. are you ready for this?
100 loosen
200 k 100 fl fins side/kob 100 no 1 bpk
300 no 1 stroke prep – get ready to swim fast
3x
1×75 on 1:15 fs paddles p build
1×50 on 1:00 fs paddles p strong
2×25 on 0:45 no 1 paddles afap
1×00 on 1:45 fs p smooth
1×100 bk tall smooth
4x
3×25 on 0:35 fs snorkel k 15/20/25 afap
1×25 on 0:45 fs snorkel dps
1×50 on 1:30 no 1 k afap
1×100 bk tall smooth
2. a big catch up
3x
3×25 on 0:35 no 1 afap
1×50 on 1:15 crz
3×25 on 0:35 no 1 afap
1×50 on 1:30 no 1 25 build 25 afap
3×25 on 0:35 no 1 afap
1×50 on 2:00 no 1 afap
1×100 bk tall smooth
9×25 on 0:35 no 1 afap
rest 0:45
7×25 on 0:35 no 1 afap
rest 0:55
5×25 on 0:35 no 1 afap
rest 1:05
3×25 on 0:35 no 1 afap
rest 0:15
1×50 no 1 afap
3. technical recovery
400 no 1 tech – build it back up/feel good
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.
afap = as fast as possible
crz = cruise – easy but good quality
kob = kick on back
p = pull
dps = distance per stroke
Alex Gray
Performance Coach, Hamilton Aquatics Dubai
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.
