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: Speed and Power
- Target age group: 13-14 years old, 15-18 years old
- Target level: Age Group (Intermediate), Age Group (Advanced)
- Weeks until target meet: 12 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
300 (50 S, 50 K)
6x
7 x 25 Choice Drill EN1 :40
1x
1 x 75 Choice SP2 Dive 1:40
1 x 75 Rec 1:40
1x
4 x 50 Sprint Kick 1:15
2 x 100 Main Choice EN3 2:00
8 x 25 :40 Choice (Odd Underwater to 15m, The Rest is Fast EN3 on Surface) (Even Rec Kick)
1x
1 x 400 Swim DPS Rec 8:00
1 x 300 Social kick Rec 7:30
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.
SP2 = Sprint
EN3 = Overload Threshold
EN1 = Smooth
Rec = Recovery
Ryne Drogemuller
Head Site Coach, Aqua Swim Club
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.