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: 19-22 years old
- Target level: National/ Collegiate Level
- 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
1×400 White – Paddlehead
4×100 White – O – Drill / E – Pull
12×25 @ :35 Red – O – Overkick / E – UWK
Taylor Swift Main Set
4x Daylight [Taylor’s Version]
2×50 @ 1:15 Orange – Drag Sox Kick – Min 6 [ UWK ]
1×25 @ :45 Purple – Drag Sox Swim – Race [ UWKs ]
[Chorus]
3x Chorus All Too Well [Taylor’s Version] [10 Minute Version]
3x
2×25 @ :30 White Drill
1×200 @ 3:00 Pink – 100 Choice/100 Free, CHEQ
4x Red [Taylor’s Version]
1×75 @ 1:15/[1:10] Red – Kick
1×100 @ 1:25/[1:20] Blue – Kick
[Chorus]
3x Love Story [Taylor’s Version]
1×200 @ 2:40/[2:30] Orange – Min 4 [ UWK ] Kick w/ Fins
2×25 @ :40 Blue – 6 UWK [ FAST! ] Swim Choice Stroke
[Chorus]
[ Focus: Hit your underwater kicks. Focus on your effort, not your times specifically. If you’re giving 100%, you will improve no matter what 🙂 Encourage each other and push yourselves on the fast 25s swim, pick a stroke that you need to work on, it doesn’t always have to be freestyle! ]
[ All kick is either in a STL holding your kick count, or with a board and a snorkel ]
14×25 @ :30/:45 O – Run Dive for Distance + Smooth Swim / E – Iceberg K
‘I don’t care how much power, brilliance or energy you have, if you don’t harness it and focus it on a specific target, and HOLD IT THERE you’re never going to accomplish as much as your ability warrants.’ – Zig Ziglar
[ Color HR ]
[ White 20-23 ]
[ Pink 22-25 ]
[ Red 24-27 ]
[ Orange 26-30 ]
[ Blue 30+ ]
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.
Paddlehead – Swim with the pressure of the water holding the paddle to the top of your head.
Overkick – Double speed Kick / Half speed arms
UWK – Underwater Kick
CHEQ – Choice Equipment
Iceberg – Kick on your back in position to reset posture.
Ryan Bubb
Assistant Coach, Florida Atlantic University
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.
