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: 13-14 years old, 15-18 years old, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Weights:
59:00
Swim:
1x
1 x 500 swim with fins – every fifth lap is water polo (head up working on quick catch)
Pre-set:
1x
8 x 75 on 1:20 reverse IM order (no paddles)
Odds = scull/pull/scull (stroke appropriate scull)
Evens = pull/scull/pull
Mains set:
1x
8 x 300 pull on 4:00/4:15
Odds = choice strong
#1 = fly/IM/back by hundred
#3 = back/IM/breast
#5 = breast/IM/free
#7 = IM
Evens = free descend 1-4 (drop buoy at the three hundred + bring in legs)
1 x 100 easy
Darian Townsend
Head Coach, YMCA Westside Silver Fins
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.