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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 6 weeks
- Team Location: Canada
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
200 Free fins [k stic]
200 free [head paddle]
8x 50 k on 60 (IMO /2, 1 3rd 1 5th)
3x pull w buoy
25 fly
50 bk
75 br
100 Fr on 4:00
8x 50 sw (fins) on 60 (IMO /2, 20m @ 5th)
200 Fastest k
100 ez fr
2x (Free, pull w buoy until you don’t make goal times (in note) then swim)j
50 on 60
100 on 1:20
150 on 2:20
200 on 3:00
250 on 3:40
300 on 4:20
350 on 5:00
400 on 5:40
100 EZ BK on 2:00
300 bk w fins EZ
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.
Many intensities are defined by gears. 1st = recovery…5th = All out. I find describing speeds by gears allows swimmers to understand that no matter how fast they are going to swim they need to be in control on the mechanics (gears)
Scott Faithfull
Head Coach, Nepean Kanata Barracudas (NKB)
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.