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: Race Specificity
- Target age group: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1 x
400 free @ 6:00
4 x 50 kick @ 1:00
4 x 100 odds dr/s evens build @ 1:30
#SeniorB
2 x
2 x 75 fly kick @ 1:25 (stomach/side/back)
3 x 50 fly drill swim (3 hand led body dolphin 3 full stroke)
4 x 25 fly swim @ :30
#SeniorB
1 x
8 x 25 odds fr no breath evens imo fast @:30
1 x 200 free fast @ 3:00
8 x 50 odds free breathe every 5 evens imo fast @ 1:00
1 x 200 (100 free/100 im) fast @ 3:00
8 x 100 odds free breathe every 7 evens im fast @ 1:35
1 x 200 [as 2 x 100 im] fast @3:00
#SeniorA
2 x
2 x 75 fly kick @ 1:25 (stomach/side/back)
3 x 50 fly drill swim (3 hand led body dolphin 3 full stroke)
4 x 25 fly swim @ :30
#SeniorA
1 x
8 x 25 odds fr no breath evens imo fast @:30
1 x 200 free fast @ 3:00
8 x 50 odds free breathe every 5 evens imo fast @ :50
1 x 200 (100 free/100 IM) fast @ 3:00
8 x 100 odds free breathe every 7 evens im fast @ 1:30
1 x 200 [as 2 x 100 IM] IM fast @3:00
Brian Fazzino
Head Senior Coach/Associate Director of Competitive Swimming, New Canaan YMCA
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.