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: Race Specificity
- Target age group: 13-14 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate 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
SR AM
4 x 200 CH Swim EN1
Rest 4:00
#SeniorA
3 x
5 x 50 EN1 STK @ 1:00 (25 Drill, 25 Swim)
Rest :30
3 x 100 STK EN2 Build @ 1:30
Rest :30
#SeniorB
3 x
4 x 50 EN1 STK @ 1:00 (25 Drill, 25 Swim)
Rest :30
3 x 100 STK EN2 Build @ 1:45
Rest :30
#SeniorC
3 x
3 x 50 EN1 STK @ 1:10 (25 Drill, 25 Swim)
Rest :30
3 x 100 STK EN2 Build @ 1:55
Rest :30
Transition 3:00
[Speed Prep Set ]
#SeniorA #SeniorB #SeniorC
2 x
4 x 25 en2 Kick tempo CH @ :30
4 x 25 SP3 CH @ :30 [Kamikazee]
4 x 25 SP3 CH @ :30 [15m blast]
Transition 3:00
[GRS +/- SET]
1x
8 x 50 Stroke EN2 @ 1:20 [200 GRS + :02]
1 x 50 EZ CH @ 1:30
8 x 50 Stroke VO2 @ 1:20 [200 GRS + :01]
1 x 50 EZ CH @ 1:30
8 x 50 Stroke VO2 @ 1:20 [200 GRS]
1 x 50 EZ CH @ 1:30
8 x 50 Stroke VO2 @ 1:20 [200 GRS – :01]
1 x 50 EZ CH @ 1:30
8 x 50 Stroke VO2 @ 1:20 [200 GRS – :02]
1 x 200 EZ CH @ 5:00
Turns 15:00
200 EZ CH
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.
GRS = Goal Race Speed (Pace work)
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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