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, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level, Masters (Advanced)
- 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
Short Course Meters
warm-up
1×400 swim
4×100 IM – drill fly & BR @1:45
#Distance
2x
1×300 NS free @3:45/4:00
2×150 EN1 free @2:00/2:10
3×50 free FAST feet – quick turn @40/45
1×300 NS free @3:45/4:00
4×125 EN1 free @1:40/1:45
3×50 free FAST feet – quick turn @40/45
1×300 NS free @3:45/4:00
6×100 EN1 free @1:20/1:25
3×50 free FAST feet – quick turn @40/45
1×300 NS free @3:45/4:00
8×75 EN1 free @1:00/1:05
3×50 free FAST feet – quick turn @40/45
10 Min. break
3x
2×150 25 free / 25 BR drill @2:30
2×125 br drill / free / br build /free / br FAST @2:10
2x [fins]
2×200 free / back w/fins @2:45
2×25 BR PPP – explosive [BR w/flutter kick]@30
2×75 50 BR PPP / free sprint @1:20
#MidDistance
3x
1×300 NS free @4:15
8×75 EN1 free @1:05
3×50 free FAST feet – quick turn @40/45
4×25 choice to prepare @40
4x
2×25 back sprint @40
1×25 epic under water [how far can you go FAST]@40
3×50 choice FAST @1:10
1×25 easy @1:00
2x [Fins & paddles]
1×100 free back smooth w/fins & paddles @2:00
2×50 choice FAST w/fins & paddles @1:00
1×100 free back smooth w/fins & paddles @2:00
4×25 choice FAST w/fins & paddles @40
1×100 easy
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.