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: Age Group (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up:
1 x 300 @ 5:00 Loosen
1 x 400 @ 6:00 – Snorkel – Watch your hands – correct mistakes
16 x 25 @ :35 – UW 3 Ea. – R-Side, L-Side, Back, Front
Rest:30
2 X
3 X 50 I@ 1:00 IM Trans
6 x 25 @ :30 – Max Speed to 15 Meters – 10 Meters ModerateWarm Up
Kicking:
4 X
1 x 150 @ 2:45 – FR Kick W/ Snorkel
1 x 100 @ 2:15 – BK
1 x 75 @ 1:30 – BR
1 x 50 @ 1:00 Fly
1 x 25 @ :45 – Choice Fast!
Rest:45
Swim
#A
1 x 400 @ 5:40
4 x 100 @ 1:25
Rest :40
1 x 300 @ 4:00
4 x 75 @ 1:00
Rest 1:00
1 x 200 @ 2:35
4 x 50 @ :40
Rest 1:05
1 x 100 @ 1:10
4 x 25 @ :20
1 x 50 2:40
#B
1 x 350 @ 5:15
4 x 100 @ 1:30
Rest :45
1 x 250 @ 3:35
4 x 75 @ 1:10
Rest :45
1 x 200 @ 2:50
4 x 50 @ :45
Rest 1:10
1 x 100 @ 1:20
4 x 25 @ :25
1 x 50 @ 2:20
#C
1 x 350 @ 5:30
4 x 100 @ 1:35
Rest :40
1 x 250 @ 3:45
4 x 75 @ 1:10
Rest :45
1 x 150 @ 2:10
4 x 50 @ :45
Rest :50
1 x 100 @ 1:25
4 x 25 @ :25
1 x 50 @ 2:00
Swim Down
1 x 300 @ 5:00
1 x 150 @ 3:00
Chris Brookover
Advanced Program Director – Head Coach, Mt. Laurel YMCA
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.
