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
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 72 weeks
- Team Location: Australia
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-up
2 x 200 F/S Swim, Pull @ 100
4 x 150 Reverse IM + next stroke @ 3.00
(Fins) 8 x 50 FLY @ 1.00 (Alternate 25 Expode/Drill)
6 x 100 F/S @ 2.00 (Breath 3, 4, 5, 6, 7, Choice)
Main
3 x 100 F/S 2 @ 1.50, 1 x Max
200 BRS Kick
3 x 100 F/S 1 @ 1.50, 2 x Max @ 2.00
200 BK Pull
3 x 100 F/S @ 2.00 All max
200 FLY Kick
Swimdown
300 F/S + BK @100
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.
Ideal 2nd week back after competition break
Ralph McManis
Head Coach, Newman Churchlands Swimming Club
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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
