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: Race Specificity
- 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: 3 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up – Short Course Meters
1×600 swim @9:00
2x
1×250 NS free @3:20
3×125 EN1 free @1:40
3×75 EN1 free @1:00
3×50 free – swim – FAST kick @50
2x
1×25 epic under water @40
2×50 choice – cruise swim @1:00
3×25 choice to prepare @40
6x
2×25 sprint choice @35
3×50 200 Race Pace – FAST @1:00
1×50 easy @1:20
6×50 recovery @55
6x
2×25 sprint – under water fly kick FAST – w/fins@45
1×100 FAST kick w/fins @1:45
4×50 recovery @55
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.
