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: Base building
- Target age group: 15-18 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
15:00 – WUTS
2x (Do As Overall Time Cap of Twelve Min of Non Stop & Goal @ 2 Rounds)
1 x 50 on 1:15 – MAHR Back Kick : Outlaw
1 x 50 on 1:15 – MAHR Back Drill : Log Roll
1 x 50 on 1:15 – MAHR Back Drill : Single Arm
1 x 50 on 1:15 – MAHR Back Drill : Catchup w/ LSS
1:00 – MOBILITY : T-Spine Press x10
3x (Do As Overall Time Cap of Twelve Min of Non Stop & Goal @ 3 Rounds)
1 x 25 on :50 – Surface Scull
1 x 25 on :50 – Windsheild Wiper Scull
1 x 25 on :50 – Breast Drill : DBLScu11
1 x 25 on :50 – Breast Kick On Back and Underwater
1:00 – MOBILITY : Hip Rockers x8e
2 x 100 on 1:40 – 75 MAHR Free @ TSC 25 SPRINT Posll KICK
2 x 100 on 1:30 – 75 MAHR Free @ TSC 25 SPRINT Posll KICK
2 x 100 on 1:20 – 75 MAHR Free @ TSC 25 SPRINT Posll KICK
1 x 300 on 3:45 – Free Overload @ TSC +3 Limit
1 x 100 on 2:00 – Prime SPRINT KICK
4 x 50 on 1:10 – Prime Drill
3 x 100 on 1:15 – Free Overload @ TSC +3 Limit
1 x 300 on 5:30 – Prime SPRINT KICK
4 x 50 on 1:10 – Prime Drill
3 x 50 on :40 – Free Overload
3 x 50 on :35 – Free Overload
2x
1 x 100 on 2:00 – Prime SPRINT @ Target
2 x 50 on 1:00 – Prime SPRINT (Add up 2 sec faster than previous time)
6 x 25 on :30 – MAHR Free @ TSC
1 x 200 on 4:00 – MAHR Prime Drill
2x
3 x 50 on :50 – MAHR 25 Free @ TSC 25 Prime @ Low SC
3 x 50 on 1:00 – MAHR Prime Descend 1-3
3 x 50 on 1:10 – Prime @ Pace (P*2oo)
Aleks Fansler
Head Coach, Noblesville Swim Club
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.