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: Capacity (Base) Building
- Target age group: 15-18 years old, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate 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
21 minutes Dry Land
2 minute explanation of next set
10 x 100 @ 1:30 [3rd 25 backstroke drill of choice]
2 minute explanation of next set
3 x 400 @ 6:15 back pull with paddles/buoys EN2
2 minute explanation of next set
8 x 100 @ 1:40 streamline back kick with fins EN3
2 minute explanation of next set
8x
1 x 75 @ 1:10 back HR monitoring throughout SP2
1 x 50 @ 1:00 recovery
2 minute explanation of next set
4 x 100 @ 1:45 back Underwater Streamline kick to 4th line EVERY WALL!
2 x 50 @ 1:00 recovery
2 minute explanation of next set
6 x 50 @ 1:00 SP1-2 Choice (anything except backstroke) Work the turns and finishes
1 x 300 @ 6:00 warm down
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.