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: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WU
2x
3 x 100 – 1:30 – Free Stretch
1 x 300 – SKP
KS
4x [Even Rounds + Fins]
1 x 75 – 1:45 (board)(chute) – Hard Free Kick [chute off]
1 x 75 – 1:30 (board) – Fast Free Kick – FT
1 x 75 – 1:45 – Recovery Kick [chute on]
1 x 100 (board) – Fast Free Kick FT
1 x 100 – Flop Recovery
WUS
4x
1 x 50 – 1:00 – Drill
1 x 25 – :30 – Perf Stroke
8 x 25 – odds) Build Speed ‘work closing speed’ evens) Relay Exchanges ‘work breakouts’
100 – Recovery
MS
3x
1 x 75 – 1:15 (chute) – Free – Aero
1 x 25 – :45 (chute) – Choice – FAST
1 x 75 – 1:15 (chute) – Free – Aero
2 x 25 – :45 (chute) – Same – FAST
1 x 75 – 1:15 (chute) – Free – Aero
3 x 25 – :45 (chute) – Same – FAST
1 x 75 – 1:00 – Free – Aero
4 x 25 – :30 – Same – FAST
75 – Recovery
1 x 100 (Dive)(Heats) – Fast FT – Same
25 – Recovery
200 WD
Carl Jones
Head Coach & CEO, Flying Fish Arizona Swim Team
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.