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: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warmup: (1-6-1 denotes distance x 25. 1-25,2-50…)
900 @18:00
(1-6-1 @ :10rest each distance. imo, the 6 is kick choice)
prep/kick:
3x
4×25 @ :45 scull choice x2 (no k)
3×50 @1:00 skick/swim choice
2×75 @1:00 swim choice
50 @1:00 easy
2x
300 @5:30 kwb
4×25 @ :30 SL kick Br/bk
100 @1:45 Shake Swim
main: (A is specialty stroke)
3×75 @1:30 (build, hold speed, ez)
4×100 @1:30/1:40 (IM/A: 1perfect race form/1fast)
25 @1:00 easy swim
2×75 @1:30 (built, hold speed)
6×100 @1:30/1:50 (1IM/2A: 1/1)
50 @1:00 easy swim
1×75 @1:30 (fast)
5×100 @1:30/2:00 (1im/3A)
75 @1:30 easy swim
Kevin Long
Lead Site Coach, National Training Group, Machine
SwimSwam’s daily swimming workout is powered by Commit Swimming.
