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: 9-12 years old, 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 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SR/PS1
#SeniorA #SeniorB #PreSeniorA
400 CH Swim EN1
200 CH Kick EN1
6 x 75 CH Build EN2 @ 1:15
Rest 1:00
#PreSeniorB
300 CH Swim EN1 @ 8:00
200 CH Kick EN1
6 x 75 CH Build EN2 @ 1:25
Transition 2:00
400 FR Kick EN2 for time @ 10:00
Record 4:00
3 x [17:00 per round]
200 CH SP1 @ 5:00
150 CH SP1 @ 4:00
100 CH SP1 @ 3:00
4 x 25 VO2 MAX CH @ :45
Rest 2:00
Transiton 3:00 Fins on
#SeniorA
6 x 200 FLY swim w fins @ 3:30
#SeniorB
5 x 200 FLY swim w fins @ 3:45
#PreSeniorA
5 x 200 FLY swim w fins @ 4:00
#PreSeniorB
4 x 200 FLY swim w fins @ 4:30
200 CH EZ
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
400 Kick is a test set
Main set – Lactate tolerance
Fly swim with fins set = aerobic capacity and mental toughness
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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.