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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level, Masters (Advanced)
- Weeks until target meet: 10 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SHORT COURSE METERS
warm-up
1×800 swim
1x
3×75 EN1 free @1:00
3×25 fly drill @35
3×75 EN1 free @1:00
3×25 fly build @35 – awesome under water
3×75 EN1 free @1:00
3×25 fly sprint @35
1x
4×200 EN1 FRIM @3:00
4×150 EN1 free @1:55
4×250 EN1 IM [25 fly/50bk/75br/100fr] @3:45
4×150 EN1 free @1:55
4×150 EN1 IM [25fly/50bk/50br/25 fr] @2:15
4×150 EN1 free @1:55
2x
2×300 back NS w/paddles @4:30
2×50 back FAST w/paddles @50
2×25 back sprint w/paddles @35
1×200 easy
Rick Guenther
Head Coach, Corvallis Aquatic Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
