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.
Purpose: Capacity (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: 76 weeks
Team Location: United States
Course: 25 Yards
Shared workout link: Click here to view this workout on commitswimming.com
6×100 @ 2:00 Swim Choice (3rd 25 is kick)
200 Drill choice
6×50 @ 1:00 [1-3 BU, 4-6 25 ez/25 fast]
6×200 @ 2:50/3:00 3rd 50 K [round 2 is NFS]
8×50 @ :50, 1:00
[Rd 1 = swim, 1-4 free, 5-8 NFS]
[Rd 2 = K, 1-4 free, 5-8 NFS]
5×25 – Turns for 10 minutes
5×25 – Starts for 10 minutes sprint
200 Cool Down
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.
NFS = Non free speciality
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.