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: Age Group (Intermediate), Age Group (Advanced)
- 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
300 Free 6:00
3 x 100 Choice 2:00 (50 Kick, 25 Drill, 25 Swim)
8 x 25 :45 Variable Swim Easy/Fast
4 x 25 Choice Sprint Blocks 2:00
4 x 25 Choice Sprint Blocks 1:50
4 x 25 Choice Sprint Blocks 1:40
4 x 25 Choice Sprint Blocks 1:30
4 x 25 Choice Sprint Blocks 1:20
4 x 25 Choice Sprint Blocks 1:10
8 x 25 Choice Sprint Blocks 1:00
3 x 100 2:00 Choice Drill/Swim
Rest :10
2 x 200 Choice Swim Fast 3:00
Rest :30
4 x 25 Choice Sprint Fastest Possible Average, Perfect Technique, Minimal Breathing :30
3 x 100 Choice Drill/Swim 2:00
Rest :10
3 x 100 Choice Swim Fast 1:30
Rest :30
4 x 25 Choice Sprint FPA, PT, MB :30
400 Easy 10:00
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.
Variable Swim: 25 Fast/Easy, 25 Easy/Fast, 25 Easy, 25 Fast
FPA= Fastest Possible Average
PT = Perfect Technique
MB = Minimal Breathing
MB =
Ryne Drogemuller
Head Site Coach, Aqua 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.