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: 13-14 years old, 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 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×800 swim
3x
1×250 NS free @3:00
1×150 EN1 back @2:10
1×50 BR 2k1p w/flip turn @1:00
6×75 2- free w/FAST kick @1:00 1- 15 yards FAST fly / 10 yards free @1:10
#Breaststroke #Senior
2x
2×25 BR PPP [BR w/flutter kick FAST] @35
2×50 BR 2k1p @1:00
3×150 BR EN2 FAST @2:20
1×50 easy @1:00
4×50 BR pull FAST @1:00
4×50 power tower sprint / sprint @2:00
#Backstroke #Senior
2x
4×25 fly sprint @35
2×300 NS back w/P @4:10
4×25 fly sprint @35
2×150 back EN2 w/P @1:55
1×50 easy @1:00
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.
PPP = Br pull w/flutter kick – each stroke with the arms should be explosive w/Distance per stroke taken into account.
Rick Guenther
Head Coach, Corvallis Aquatic Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
