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: 77 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warmup
400 25 STL kick/25 backstroke/50 swim
200 PULL – RB 3 or 5 only
200 KICK – build up each 50
100 IM
Kick Set
6x
100 BU kick – no board, on back [choice kick]
50 swim easy [DPS, powerful kick]
Turns
4xflip while floating
4×25 Free to back
4×25 Free
4×25 Open Turns
2x [round 1 free, round 2 NFS]
4×50 @ 1:00 1-3dr 4 swim fast
4×25 @ :40 BU/BD/EZ/Fast
100 @ 2:00 swim, fast
Main Set
6x
2×50@1:00 ALL OUT [choice stroke]
1 from dive
2 from push as close as possible to 1st
3:00 Rest
4×75 Touch Out Drill (race someone, give head starts if needed)
Practice Relay Exchanges
Cool Down
200 EZ
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.
NFS = non-free speciality stroke
BU = build up
BD = build down
Eric Hills
Head Coach, Shakopee High School
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.