Daily Swim Coach Workout #794

by Dan Dingman 0

October 08th, 2022 Swimming Workouts, Training

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
  • Target level:  Senior Age Group/ High School State Level
  • Weeks until target meet:  28 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up
    400 Choice
    4×50
    8×25 Variable speed
    
800 hold [1:10 pace or lower]
175 – best 200 time
25 easy

10×100 @ 1:30 [at target 500 pace]

400 @ 5:00 [1:10 pace or lower]
400 @ 4:40 [1:10 pace or lower]
175 – best 200 time
25 easy

4x
    225 @ 5:00 [best too + :45]
    25 easy

5×50 @ :35
10×25 @ :20
5×50 w/flip @ :35
10×25 w/flip @ :20

200 cool down


Eric Hills
Head Coach, Shakopee High School

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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