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
- Target level: Age Group (Advanced)
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 20 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WUTS 5:00: 12 J’s, 2-3 mods [ choice ]
4 x 140 around the perimeter
10:00 put lane lines in pool
400 choice
8 x 40 IMO @ :50 K/D; D/S
8 x 20 Fr/Prime @ :25 HVO Burst/HVO Finish
Kick Work: Repeat 2x
1 x 200 @ 3:30 Fr K w/board
2 x 100 @ 1:45 FR/BR
3 x 80 @ 1:20 FR/BR/BK
4 x 20 @ :20 IMO
:30 Rest
Back Kick Work: Repeat 6x Fr/Br/Fr/Bk/Fr/Fly
1 x 20 @ :30 K
1 x 60 @ 1:10 40 D/20 K
1 x 120 @ 2:20 100 S/20 K
1:00 Rest
Main Set:
3 x 300 @ 6:00 Fr/Bk/Ch 160 P w/pd & snork/140 D
2 x 200 @ 4:00 Fly/Br 100 P w/pd & snork/100 D
1 x 100 @ 2:00 Ch FAST
10 x 20 IMO + 2 Ch @ :30
320 Warm Down
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
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