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: 13-18 years old, 19-22 years old, 23+ years old
- Target level: National/ Collegiate Level, Elite International Level, Masters (Advanced), 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
warm-up
1×800 swim
3×50 kick 1-EN1 / 1-loose build / 1-FAST @1:05
2x
1×75 EN1 free @1:05
3×25 choice drill or slow perfect @35
1×75 EN1 free @1:05
1×25 choice sprint @35
5x [choose 1 stroke for entire set. No IM]
3×50 choice EN3 FAST @32/35/40/45….
2×25 choice same stroke sprint @35
1×50 easy @1:30
6×50 easy @55
6x
5×25 choice sprint w/fins and paddles @40
1×25 easy @40
3x
3×50 fly kick mono fin drill w/fins & snorkel @1:00
1×400 kick w/fins 75 mod / 25 FAST / 50 mod / 50 FAST @6:00
Rick Guenther
Head Coach, Corvallis Aquatic 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.