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: 8 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
3 x 100 free with fly turns @1:30
4 x 25 worm kick @ :30
4 x 25 out sweep skull with dolphin kick @ :30
1 x 200 smooth free @ 3:00
UW work
6 x 50 free/fly by 25 (2nd 25 half UW) @ 1:00
4 x 75 (2 stroke fly BO off each wall rest free) @1:20
6 x 25 clean BO fly + perfect tech @ :30
50 ez
Main set
10 x 25 kick/drill by 25 @ :30
4 x 125 (75 fly-fr-fly by 25 + 50 fly desc 1-4) @ 2:00
8 x 25 (odd: fast kick, even: fast breakout to 15mtr) @:30
3 x 150 (100 fly/fr by 25 + 50 fly pace) @ 2:30
6 x 25 (#1: fast finish, #2: fast breakout, #3: smooth) @ :30
3 x 150 (75 fly strong + 50 free smooth + 25 fast fly) @ 2:30
4 x 25 fly all out @ :40
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.
