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: Race Specificity
- Target age group: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level, Masters (Beginner), Masters (Intermediate)
- Weeks until target meet: 78 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Pre-Meet Warmup
300 swim
200 Pull RB 3/5
200 Kick IM
200 IM [25 drill, 25 swim]
8×25 Turns (1-4 = flip, 5-8 = Open)
Pre Set 1
16×25 IM Order @ :40
16×25 Pull @ :40 1-4 = RB 5, 5-8 = RB 7, 9-12 BU, 13-16 Descend
Pre set 2
2x
3×50 @ 1:15 Stroke kick
3×50 @ 1:10 Stroke drill
2×25 @ :30 stroke count free
Main Set 2 (stroke/IM)
4x
4×25 @ :30 100 pace w/ fins
30 sec rest (take fins off)
4×50 @ 1:00 200 pace
4×25 @ :35 100 pace
100 EZ @ 3:00
Cool Down
4×100
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.
Stroke = your specialty stroke
RB = rhythmic breathing (strokes per breath)
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.
