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: 77 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
YOGA or stretch
Warm Up [reverse circle swim]
200 Swim
4×50 Pull @ 1:00 St. Ct/-1 (snorkel optional)
4×50 Kick @ 1:15 IMO
8×75 K/P/S @ 1:20
4x
4×25 scull @:45 w/pull buoy *snorkel optional front, middle, end, progressive by round
4×25 Backwards freestyle @ :10 rest
20×100 @ 1:05 [if you miss your interval, 10 pushups, then hop back in – gotta do 20]
Kicking Game with medicine ball 400 kick @ 10:00 (throw med ball into lane, if it’s in your lane, you sprint and throw it to another lane, must circle swim)
3×100 @ 2:00
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.
St. Ct./-1 (count strokes for 25 yards, then try to get 1 less stroke on the next 25 yards, repeat).
Eric Hills
Head Coach, Shakopee High School
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.
