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: 13-14 years old, 15-18 years old, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×600 swim
1x
3×250 EN1 free/bk/free/br/free @3:40
5×100 EN1 FRIM @1:30
3×250 EN1 25fly/50bk/75br/100free @3:40
5×100 EN1 IM @1:30
6×50 fly drill 2-2-2-2 @1:00
2x
6×25 fly sprint @35
1×100 back w/paddles smooth @1:50
3×200 back w/paddles NS @3:00
1x
2×25 BR under water pullout drill @40
3×50 BR pull FAST @1:10
1×100 BR Drill 2k1p @2:10
4×75 25 BR 2k1p w/splash / 50 BR FAST @1:30
Rick Guenther
Head Coach, Corvallis Aquatic 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.
