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
- Target level: Age Group (Advanced)
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-up
2x
2 x 100 Free @ 1:25
2 x 150 IM @ 3:00 K/Sw by 25
2x
2 x 100 Fr @ 1:25 [50 Smooth, 50 Build]
6 x 25 @ :30 Odds Free (1 Breath) – Even B.O. Choice
Pre-Main
2x
2 x 100 Br @ 2:00 – 25 K/251P2K, 25K, 25 Build a Stroke
4 x 75 Br @ 1:25 – 25 Max DPS, 25 Build, 25 Fast
5 minutes
Main
#A
4 x 200 1 @ 2:10, 2 @ 2:20, 3-4 @ 2:30
1:00 Rest
5 x 150 1 @ 1:40, 2-3 @ 1:50, 4-5 @ 2:00
1:00 Rest
6 x 100 @ 1-3 @ 1:05, 4-5 @ 1:10, 6 @ 1:20
1:00 Rest
2x
3 x 100 @ 1:30 – Swim with Paddles – Max DPS
4 x 50 Fr K @ 1:00 – #1 JMI, #2 1st half of each Lap Race, #3 2nd half, #4 RACE
#B
4 x 200 1 @ 2:20, 2 @ 2:30, 3-4 @ 2:40
1:00 Rest
5 x 150 1 @ 1:50, 2-3 @ 2:00, 4-5 @ 2:10
1:00 Rest
5 x 100 @ 1-2 @ 1:10, 3-4 @ 1:15, 5 @ 1:25
1:00 Rest
2x
3 x 100 @ 1:30 – Swim with Paddles – Max DPS
4 x 50 Fr K @ 1:00 – #1 JMI, #2 1st half of each Lap Race, #3 2nd half, #4 RACE
WD
3 x 100 @ 1:30
Adam Ritchie
Coach, Greater Philadelphia Aquatic Club
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.
