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: Race Specificity
- Target age group: 13-14 years old
- Target level: Age Group (Intermediate), Age Group (Advanced)
- Weeks until target meet: 4 weeks
- Team Location: Europe
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WarmUp
500 swim
4×100 mix @1:45
1×100 mix fast
12×50 kick 1 fast 1 a1 @1:20
300 drill scull
8×50 25 sprint ps 25 a1 sl @1:10
100 easy
Main
5x
50 ps c1 @1:15
100 b2 sl @2:15
50 ps c1 @2:30
450 easy
1×50 D ps
SwimDown
100 easy