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: Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up:
1 x 400 @ 7:00 – Loosen
Fins On
4 x 25 @ :30 UW Kicks on Right SideAFAAFAP (As Far
And As Fast As Possible]
4 x 25 @ :30 UW Kicks on Left Side AFAAFAP (As Far And
As Fast As Possible]
4 x 25 @ :30 UW Kicks on Back FAAFAP (As Far
And As Fast As Possible]
4 x 25 @ :30 UW Kicks on Front AFAAFAP (As Far And
As Fast As Possible]
Rest :30 – Fins OFF
3 x 50 @ :55 [Build ea. descend 1-3 – at least four kicks off ea. wall]
Rest :15
6 x 25 @ :30 [15 Yards Fast / 10 Yards Moderate]
Speed Set:
3 X
2 x 75 @ 1:15 – E/F/E — F/E/F – Min. 4-UW Kicks Off Wall
2 x 50 @ :50 – E/F — F/E – Min. 6-UW Kicks Off Wall
2 x 25 @ :25 – Both Fast – Min. 8-UW Kicks off Wall
Rest :30
Kick:
2 X
6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]
Rest :30
2 x 25 @ :25 – UW – 6-Kicks (No Fins)
2 x 25 @ :30 – UW – 8-Kicks (No Fins)
2 x 25 @ :35 – UW – 10-Kicks (No Fins)
2 x 25 @ :40 – UW – 12 Kicks (No Fins)
Rest :40
Swim:
3 X
4 x 25 @ :30 – Fly
3 x 50 @ 1:00 – Fly #2 = Free
2 x 75 @ 1:30 – Fly/Free/Fly
1 x 100 @ 2:00 – Fly
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.
AFAFAP – As Far As Fast As Possible
UW = Underwater duh!
E=Easy – F=Fast
Chris Brookover
Advanced Program Director – Head Coach, Mt. Laurel YMCA
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.