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: National/ Collegiate Level, Senior Age Group/ High School State Level, Masters (Advanced)
- 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
1×800 swim
1x
3×600 NS free @7:00
8×125 EN1 free @1:30
3×500 NS free @5:50
8×100 EN1 free @1:10
3×400 NS free @4:40
8×75 50 EN1 / 25 FAST @55
1x w/fins
4×100 EN1 kick w/fins @1:20
4×25 BR PPP explosive @30
4×100 EN1 kick w/fins @1:20
4×50 back kick – tombstone @1:00
4×100 EN1 kick w/fins @1:20
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.
tombstone=back kick – arms in streamline above the body. Perpendicular to the water. Not the swimmers favorite so they can do long fly kick off the walls to avoid doing it, which I like.
Rick Guenther
Head Coach, Corvallis Aquatic Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
