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: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
15 minutes dry land
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
5 x (all with paddles)
1 x 125 @ 1:35 100 at 78-80% breathing every 3rd and last 25 fast no breath; EN3
3 x 25 @ :35 DPS (max distance per stroke) EN2
5 x (all with paddles)
1 x 100 on 1:40 glide 3 + 2 strokes fast
2 x 25 on :40 15yd scull at 75%, 10 yd fast swim
5 x (all with paddles)
1 x 75 on 1:50 (1st 25 fast or 2nd fast or 3rd 25 fast… the choice is yours, Vicini)
1 x 25 on :35 fast
2 minute explanation of next set
4 x (all with fins)
1 x 100 on 1:30 UW streamline kick to half, then kick on surface head up
1 x 50 on 1:00 12.5 fast/12.5 easy
2 minute explanation of next set
4 x
1 x (25/50/or 75) @ 1:00 fast choice of distance and equipment
1 x 50 easy on 1:15
1 x (25/50/or 75) @ 1:20 choice of distance and equipment
1 x 50 easy on 1:15
1 x (25/50/75/ or 100) @ 1:40 your choice of distance and equipment
1 x 50 easy on 1:15
200 warm down
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
EN = endurance training
SP = sprint training
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.
these work outs have been a life saver.it saves me about an hour of work or so.
Glad you’re enjoying them! We plan to keep doing them until it seems like most swimmers are back in regular practice.