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, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×600 swim
3x [mono fin drill w/mono fin and snorkel]
2×25 mod w/fins & snorkel @35
2×75 FAST w/fins & snorkel @1:30
2×50 FAST w/fins & snorkel @1:05
1×25 easy choice @35
3×25 FAST w/fins & snorkel @35
1×100 easy
2x
2×125 EN1 free @1:40
2×400 NS free @5:30
2x
1×150 w/B+S+P mod / FAST / mod @2:15
1×150 w/B+S+P FAST @2:15
1×50 easy @1:00
1×100 easy
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.
Mono Fin Drill – International competition. USA does not seem to be involved. Use mono fin and snorkel. Fly kick in streamline. Works streamline, core and quads
Rick Guenther
Head Coach, Corvallis Aquatic Team
SwimSwam’s daily swimming workout is powered by Commit Swimming.
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