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: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1x
400 fr @ 8:00 (100 kick/100 drill/200 swim)
300 back @ 6:00 (75 kick/75 drill/150 swim)
200 breast @ 4:00 (50 kick/50 drill/100 swim)
100 fly @ 2:00 (25 kick/25 drill/50 swim)
break @ 2:00
1x
4×25 fly cross pattern @ :40
2×25 fly build @ :30
4×25 back cross pattern @ :40
2×25 back build @ :30
4×25 breast cross pattern @ :40
2×25 breast build @ :30
4×25 free cross pattern @ :40
2×25 free build @:30
break @ 5:00
1x
4×100 free @ 1:30 (25 kick/75 swim)
rest @ 1:00
4×125 free @ 1:50 (50 kick/75 swim)
rest @ 1:00
4×150 free @ 2:10 (50 kick/100 swim)
rest @ 1:00
4×175 free with fins @ 2:30 (75 kick/100 swim
rest @ 1:00
4×200 free with fins @ 2:50 (100 kick/100 swim)
1x
relay exchanges at 10:00
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.
cross pattern: fly with flutter or breast kick, back with fly or breast kick, breast with fly or free kick, free with breast or fly kick.
Brad Grieshop
Head Coach, Mt Vernon Premier Aquatics
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.
