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
- Target level: 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
500 on 9:00 SKIDS w/chutes
(3min)
4x rounds
1×50 on 1:00 Back w/straps
2×25 on :40 Back Rainbow focus
(3min)
1 round
4×200 on 3:00 Back [Desc 1-4 for technique]
2×75 on 1:30 Back [8m, fast]
4×200 on 2:50 Back [Desc 1-4 for Technique]
2×50 on 1:00 Back [10m, fast]
4×200 on 2:40 Back [Hold technique]
2×25 on :40 Back [12m, fast]
(3min)
5min start video
15min starts, turns finishes
4x rounds
1×50 on 1:00 Free w/straps
2×25 on :40 Free Rainbow focus
(3min)
1 round
3×200 on 2:50 Free [Desc 1-3 for technique]
2×75 on 1:30 Free [8m, fast]
3×200 on 2:40 Free [Desc 1-3 for Technique]
2×50 on 1:00 Free [10m, fast]
3×200 on 2:30 Free [Technique]
2×25 on :40 Free [12m, fast]
(3min)
Dryland = Core series
John Nelson
Head Coach / Director of Competitive swimming, York 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.