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 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10 x 100 @ 1:30, [3rd lap under water, breath control] WU
2 min rest and set discussion
6 x 200 @ 3:15 75 free, 50 #1, 75 free
1 x 50 recovery on 1:30 with 10 bobs
5 x 150 on 2:40 IM no 50 free working the turns [stroke drill the 1st lap of fly on each]
1 x 50 recovery on 1:30 with 10 bobs
3 x 400 on 6:20 with paddles [1st one is back stroke, then breast, then free]
1 x 50 recovery on 1:30 with 10 bobs
20 x 25 on :30 kick with fins alternating flutter and dolphin kick SP2
1 x 50 recovery on 1:30 with 10 bobs
6 x 50s on 1:00 breath reduction. 7 breaths for the first, then 6 for the 2nd, etc. so that you have 2 breaths max for the last one. (If you are further along in your hypoxic training, you can start with a lower number)
1 x 50 recovery on 1:30 with 10 bobs
6 x 25’s relay exchanges. Various strokes.
4 x 50 recovery on 1:00
10 bobs
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.