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, 9-12 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State 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
SR/PS1
[Know your EN3 speeds and AEC FR Groups
[Know your 75s FR K intervals
#SeniorA #SeniorB #SeniorC
8 x 100 FR or BK EN1 [3-4-5-6 UH2OK by wall]
Rest 4:00
#PreSeniorA #PreSeniorB #PreSeniorC
7 x 100 FR or BK EN1 [3-4-5-6 UH2OK by wall]
Rest 6:00
[Underwater Kick Progression ] [15 m goal – FAST speed UH2OK and Sprint to wall] [Choice of FR, BK]
#SeniorA #SeniorB
4 x 25 UH2OK Progression EN3 @ :30
#PreSeniorA #PreSeniorB
4 x 25 UH2OK Progression EN3 @ :35
Transition 3:00
#SeniorA [35:00]
4 x 100 FR EN1 @ 1:25
8 x 200 FR EN2 @ 2:40 [Distance swimmers do 400s @ double interval]
Rest 1:00
5 x 100 FR EN3 @ 1:30 Hold your EN3 speed!!
#SeniorB
4 x 100 FR EN1 @ 1:30
8 x 200 FR EN2 @ 2:50 [Distance swimmers do 400s @ double interval]
Rest 1:00
4 x 100 FR EN3 @ 1:40 Hold your EN3 speed!!
#SeniorC
4 x 100 FR EN1 @ 1:35
7 x 200 FR EN2 @ 3:00 [Distance swimmers do 400s @ double interval]
Rest 1:00
4 x 100 FR EN3 @ 1:40 Hold your EN3 speed!!
#PreSeniorA
3 x 100 FR EN1 @ 1:40
7 x 200 FR EN2 @ 3:10 [Distance swimmers do 400s @ double interval]
Rest 1:00
4 x 100 FR EN3 @ 1:50 Hold your EN3 speed!!
#PreSeniorB
4 x 100 FR EN1 @ 1:45
6 x 200 FR EN2 @ 3:20 [Distance swimmers do 400s @ double interval]
Rest 1:00
4 x 100 FR EN3 @ 1:50 Hold your EN3 speed!!
#PreSeniorC
3 x 100 FR EN1 @ 1:50
6 x 200 FR EN2 @ 3:30 [Distance swimmers do 400s @ double interval]
Rest 1:00
4 x 100 FR EN3 @ 1:55 Hold your EN3 speed!!
Transition 3:00
16 x 75 FR K EN2 @ 1:30 [24:00]
[15 x 75 FR K EN2 @ 1:35
[14 x 75 FR K EN2 @ 1:40
[14 x 75 FR K EN2 @ 1:45
[12 x 75 FR K EN2 @ 1:55
[12 x 75 FR K EN2 @ 2:00
[11 x 75 FR K EN2 @ 2:05
[11 x 75 FR K EN2 @ 2:10
[Julia = 14 x 50 @ 1:40
Transition 3:00 [1:31]
#SeniorA [31:00] Count Kicks and Strokes
16 x 50 EN2 @ :55 (odd FLY, even BK)
Rest 1:00
14 x 25 EN2 (2 FLY, 1 BK) @ :30
200 EZ CH
#SeniorB
13 x 50 EN2 @ 1:00 (odd FLY, even BK)
Rest 1:00
12 x 25 EN2 (2 FLY, 1 BK) @ :35
200 EZ CH
#SeniorC
12 x 50 EN2 @ 1:10 (odd FLY, even BK)
Rest 1:00
10 x 25 EN2 (2 FLY, 1 BK) @ :40
200 EZ CH
#PreSeniorA
10 x 50 EN2 @ 1:10 (odd FLY, even BK)
Rest 1:00
12 x 25 EN2 (2 FLY, 1 BK) @ :45
150 EZ CH
#PreSeniorB #PreSeniorC
10 x 50 EN2 @ 1:15 (odd FLY, even BK)
Rest 1:00
10 x 25 EN2 (2 FLY, 1 BK) @ :45
150 EZ CH
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.
The 4 x 25 Underwater Kick set is part of a 12-week progression to improve underwater kicking speed and distance. This is week 3 for that.
EN3 speed and EN1,2,3 intervals were derived from Cruise Interval test
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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