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: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
45:00 Meet Recap + DLand
10:00 Change & Rinse
900 MIX = 400 Ch + 10 x 50 w/10 RI Prime D/S x 25
4 x 125 @ 2:15 w/Fins 5/10/15/20/25 M STL Fly K
#Wolverines
2x
3 x 300 Desc./EN2 @ 4:30
3 x 200 Desc./EN2 @ 3:00
3 x 100 Desc./EN2 @ 1:30
3 x 50 Desc./EN2 @ 1:00
1 x 100 REC @ 2:00
#Stroke #Nagy
2x
2 x 200 Desc. Stk/Fr [x 50] @ 3:45
1 x 300 EN2 Fr @ 5:00
2 x 150 Desc. Stk/Fr [x 75] @ 2:45
1 x 200 EN2 Fr @ 3:30
3x
2 x 75 Desc. Stk @ 1:30
1 x 100 EN2 Fr @ 1:45
2 x 25 Desc. Stk @ :30
1 x 50 EN2 Fr @ 1:00
#Longhorns [A + AB + ABC + ABCD]
4x ‘A’
2 x 100 Desc. @ 2:00
1 x 300 EN2 @ 5:00
3x ‘B’
2 x 75 Desc. @ 1:30
1 x 200 EN2 @ 3:30
2x ‘C’
2 x 50 Desc. @ 1:00
1 x 100 EN2 @ 2:00
1x ‘D’
2 x 25 Desc. @ :30
1 x 50 EN2 @ 1:00
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.
#Wolverines= Distance Group
#Stroke= Mid-Distance/IM Group
#Nagy= Breast Group
#Longhorns= Sprint Group
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.