Daily Swimming Workout #4

by Dan Dingman 2

December 09th, 2019 Swimming Workouts, Training

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:  In-Season Recovery
  • Target age group:  19-22 years old
  • Target level:  National/ Collegiate Level
  • Weeks until target meet:  14 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up 3x
200 Swim
4×25 @ :35 – Drill
4×25 @ :30 – Swim w/Overkick

2:00 Rest

Set #1 – 2x
4×75 @ 1:30 – 50 FAST / 25 Recover Dbl Arm Back EZ
1×100 @ 2:00 – Long & Strong w/Paddles

2:00 Rest

Main Set
5×100 @ 1:25 – 70% – EZ
1:00 Rest
4×100 @ 1:30 – 80% – Moderate
1:00 Rest
3×100 @ 1:35 – 90% – Fast
1:00 Rest
2×100 @ 1:40 – 100% – Sprint
1:00 Rest
1×100 @ 2:00 – SPRINT WHATEVER IS LEFT IN THE TANK!

12×25 @ :35 – 3-2-1 Hypoxic Cooldown


R.C. Weston
Head coach, William Smith College

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

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The Educator
1 year ago

Short workout, but I would not consider it recovery with 3×100 at 90% and 3×100 all out…it is actually quite a demanding anaerobic workout

Dude
1 year ago

I’d be bummed if this was my recovery set