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: Capacity (Base) Building
- Target age group: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level, Masters (Beginner), Masters (Intermediate)
- Weeks until target meet: 32 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
300 swim @ 5:00
2×150 (50 Drill/100 choice) @ 3:00
2×75 Kick (50 Build, 25 fast) @ 1:30
8×25 variable speeds @ :40
2×200 @ 3:00 (1 = alternate drill, apply by 50, Negative Split)
4×50 @ 1:00 Kick build
8×25 @ :20 fast (4 at 90%, 4 at 95%)
1×100 @ 3:00 Easy
3×300 @ 4:30 (1 = Drill, apply by 75, 2 = neg split, 3 = neg split better than #2)
6×50 @ 1:00 kick, build each 50
12×25 @ :20 (6 @ 90%, 6 @ 95%)
1×100 @ 3:00 easy
4×400 @ 6:30 (1 = drill apply by 75, 2= neg split, 3 = neg split beat #2, 4 = beat #3)
4×50 @ 1:00 kick build each 50
8×25 @ :20 (8 @ 90%, 8 @ 95%)
3×100 @ 2:00 cool down
Eric Hills
Head Coach, Shakopee High School
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.