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: Senior Age Group/ High School State Level
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Wats up B @ 15:00. In and out jacks 15, leg and arm swings
warmup:
10 x 100 @ 1:30. 50 swim/50 kick free
10 x 100 @ 1:30 back streamline with fins
20 x 25 @ :30 fly swim (1up/1 down)
Main series:
3 x
6 x 50 @ 1:00. Descend 1-3 x 2
3 x 100 @ 1:50 descend 1-3
1 x 200 @ 5:00. Easy swim between flags work walls
Speed set:
12 x 50 @ 1:00 1-2 build, 3-4 fast (rd 1-3 free-rd stroke)
20 x 25 @ :40 3 BUILD – 1 fast (rd 1,3,5 fr, 2-4 stroke)
3 x 200 @ 3:30 swim/kick/drill free
Coaches choice off the blocks
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
Hi there,
Thank you for providing this great material. I am not a pro (neither original english speaker lol) so it is sometimes a bit difficult to understand specific vocabulary. Could someone please clarify this part of the set?
1-2 build, 3-4 fast (rd 1-3 free-rd stroke) what means “rd”?
3 BUILD – 1 fast (rd 1,3,5 fr, 2-4 stroke)
Cheers,
Rob
I believe “rd” means “round”.