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, 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate 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
FAILURE IS THE SEEDS OF GREATNESS THE MORE YOU FAIL THE MORE YOU BREAK THROUGH & BLOSSUM. FAILING FORWARD!!!
4 X
6 X 50 DES BY ROUNDS @ 1:00 :55 :50 :45 BY ROUNDS ODD 50’S FREE PERFECT TECHNIQUE, EVEN CHOICE DRILL LAST ROUND ALL SWIM
1 X
4 X 100 @ 1:40 KICK W FINS FAST 75 KICK 25 SWIM IM ORDER
8 X 50 @ 1:30 30 SEC VERTICLE KICK 25 SPR TO A TURN & BREAK-OUT EZ TO WALL
4 X
3 X 75 SWITCH 50 BUILD 25 FAST @ 1:15 FLY BK, BK BR, BK BR, BR FR BY ROUNDS EXTRA REST
1 X 275 IM BLD FAST ALL OUT 4:00 4:10 4:20 4:30
[#1 100 FLY 75 BACK 75 BREAST 25 FREE]
[#2 75 FLY 100 BACK 75 BREAST 25 FREE]
[#3 50 FLY 75 BACK 100 BREAST 50 FREE]
[# 4 25 FLY 75 BACK 75 BREAST 100 FREE]
1 x
1 x 400 DRILL CHANGE STROKES BY 50 MOD
3 X FREE
1 X 100 @ 2:00 KICK ON R SIDE L SIDE SNORKEL 1 ROTATION IN THE MIDDLE BUILD
2 X 75 @ 1:00 AP AP BP EVERY 5TH EVERY 3RD EACH 75
1 X 50 @ 1:00 BUILD TO GIRLS 30.00 BOYS 28
2 X 25 @ :45 :15 ALL OUT
300 DRILL CHANGE STROKES BY 50
8 X 75 ODD LANE 25 KICK SPRINT EVEN LANE FIVE SEC DELAY SPR CHASE, 25 EASY FREE, 25 RACE SPRINT LEAVE WITY YOUR PARTNER AND MAN/WOMEN UP!
200 DRILL CHANGE STROKES BY 50
8 X 50 FROM A DIVE BUILD ODD ALL OUT ON EVEN ALL CHOICE ……………………………………………………
100 DRILL CHANGE STROKES BY 50
12 X 25 :20 :25 :30 :35 :40 :45 BY TWOS…………………………………………………………………………………………….
WARM DOWN
Jeff Kincaid
Senior Program Director, SEVA Seahawks
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.