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: Senior Age Group/ High School State Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up: Repeat 4x 10 sec rest
100 free (50 kick/50 drill)
100 breast (50 drill/50 swim)
100 back swim
100 fly (25 kick/50 drill/25swim)
Kick Work: Repeat 4x
100 @ 1:30 IM kick on back
150 @ 2:15 IM/free kick w/board
200 @ 3:00 free kick w/board for time desc.
IM Turn Work:
14×50 @ 1:00 IM/IM transition
Main Set: Repeat 5x (fly/back/breast/free/IM)
300 @ 4:30 kick/pull/swim
200 @ 3:00 kick/swim
100 @ 1:30 SPRINT for time (<PB+6)
Trevor Rill
Assistant Head Coach, JCC Swimming
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.