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, 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
200 Swim @ 4:00
2×150 @ 3:00 50 Drill/100 pull
2×75 @ 2:00 50 BU, 25 fast K
100 Choice
2×200 [50 pull/ 50 swim/50 drill/50 swim] @ 3:00
4×50 JMI @ :40
8×25 AP @ :20
1×100 EZ @ 5:00
3×300 [75 drill/75 swim/75 Drill/75 swim] @ 4:30
6×50 JMI @ :40
12×25 AP @ :25
1×100 Easy @ 5:00
4×400 [100 drill/100swim/100d/100swim] @ 6:00
8×50 JMI @ :40
16×25 AP @ :30
3×100 easy cool down @ 2:30
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.
JMI = just make interval
AP = aerobic power (holding a strong pace, not sprinting)
K = kick
D = Drill
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.
