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: Capacity (Base) Building
- Target age group: 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 13 weeks
- Team Location: Canada
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-up
5×200 1- free /3:00 2- IM (25 drill 25 sw) 3- kick (50 fly 50 stroke) 4- IM (25 fast 25 ch) 5- pull (25 scull 75 build)
TTechnical work / pre set
4x IM
100 /1:50 (50 kick 25 sw 25 ch)
2×50 /1:00 25 drill 25 ch
6×25 fins fast /0:30
Main set
1x
0:55 vertical kick build per set
50 free RP800 /0:50
2x
0:50 vertical kick build per set
50 free RP800 /0:50
3x
0:45 vertical kick build per set
50 free RP800 /0:50
4x
0:40 vertical kick build per set
50 free RP800 /0:50
3x
0:40 vertical kick fast
50 free RP400 /0:50
2x
0:40 vertical kick fast
50 free RP200 /0:50
1x
0:40 vertical kick fast
50 free sprint /0:50
Aeorbic work
seuil (threshold)
5×50 free band paddles /0:50
5×50 free pull paddles /0:45
5×50 free band paddles /0:50
5×50 free pull paddles /0:40
100 easy choice
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.
On this main set I had a lot of swimmers in a small short course pool (24 swimmers in 4 lanes). I used vertical kick to make sure to have a good space for the swim part.
Definitions:
RP800 = race pace 800m
RP400= race pace 400m etc.
Charles LaBrie
Senior/Varsity Head coach, Club de natation M�gophias
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.
