Swim Swam’s daily workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily 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: Base building
- Target age group: 13-18 year olds
- Target level: Age group (advanced)
- Weeks until target meet: 2 weeks
- Team Location: United States
- Shared workout link: Click here to view this workout on commitswimming.com
- Course: Short Course Yards
The Workout
8x rounds
50 on :55 Fly (25 kick / 25 swim)
50 on :50 (25 Bk swim / 25 Br swim)
50 on :45 Free [8m uw, 10-14SPL]
(3min)
12×50 on 1:00 Free kick w/board (EZ // fast)
(3min)
3×100 on 2:00 Back w/chutes [50 Kick, 50 ROLO]
3×100 on 2:00 Back w/chutes [50ROLO, 50 swim]
3×100 on 2:00 Back w/chutes [Desc 1-3 for tech]
(3min)
16×25 on :30 Free (DPS // fast) [8m, 15 SPL]
(3min)
4x rounds [A = 1:10, B=1:15, C=1:20]
5×100 on 1:20 Free swim [econ, hold form]
1×200 on 2:10 Free swim [Past flags, fast]
4×50 on 1:30 Free swim [8m uw, AFAP]
(3min)
5min warm down
[Dryland = Leg series]
John Nelson
Head Coach / Director of Competitive swimming, York YMCA
Swim Swam’s daily workout is powered by Commit Swimming.
