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
- Target level: National/ Collegiate Level
- Weeks until target meet: 15 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
No clock: [leave approx. 5 sec apart]
15×100 on 1:30 Back (25 kick / 75 swim) [10m,8,8,8 desc 1-3 for tech]
(3min)
9×200 on 2:30 Free swim (EZ / strong) [past flags, 1 thing better per 200]
(5min)
8×200 on 3:00 Free swim [8 teams, 4 brackets, swim fast, have fun]
(3min)
6x rounds (all w/chutes)
1×25 on 1:00 underwater breast swim
1×75 on 1:40 breast swim [last lap 1 stroke less]
(3min)
No clock: [leave approx. 5 sec apart]
6×200 on 3:20 Breast swim [past 10m, DPS]
(3min)
6×50 on :50 Free drill [8m, 6 sec switch]
Dryland = Leg series
John Nelson
Head Coach / Director of Competitive swimming, York YMCA
SwimSwam’s daily swimming workout is powered by Commit Swimming.
