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.
- Purpose: Base building
- Target age group: 19-22 years old
- Target level: National/ Collegiate Level
- Weeks until target meet: 13 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
Warm up with Fins
300 choice – underwater swim as much as possible
400 Fly with Fins K/Drill 25 pocket kick + 25 Drill 4K 1P All flip turns.
400 Back with Fins K/Drill (100 pocket kick with 6 count shoulder flex, 100 Vert Arms kick w/ Med ball (6 lb)
6 x Breast With snorkel
2 x 25 scull drill 10 smooth front catch, 10 fast :35. Hold press during the in to out sweep.
25 Drill 2K 1 pull :35 focus on scull type of pull
25 Breast Swim – integrate the scull stroke. :35
25 Free with 3rd black breakout and 3 fast strokes :35
25 Free – 3rd black breakout and 3 fast finishing strokes:35
2 x 25 fast flutter kick :25
50 1:00 (5 streamline jumps under flags, 5 yd sprint to flip 20 yards fast swim 1 breath
12.5 front scull drill, 12.5 duck paddle drill
75 Kick on 1:20 drop 5 sec on interval each 75 (last interval 1:05)
50 Back Swim Dbl Arm – steady head with duck balanced on your forehead, steady foot