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, 9-12 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SR/PS1
400 Rev IM SKDS EN1 @ 15:00
8 x 25 Kick Tempo Drill @ :45
Transition 2:00
400 BR Kick for time @ 10:00 EN2
Record 3:00
Transition 2:00
[GRS +/- SET]
1x [41:00]
4 x 50 Stroke EN2 @ 1:30 [200 GRS + :02]
1 x 50 EZ CH @ 1:30
4 x 50 Stroke VO2 @ 1:30 [200 GRS + :01]
1 x 50 EZ CH @ 1:30
4 x 50 Stroke VO2 @ 1:30 [200 GRS]
1 x 50 EZ CH @ 1:30
4 x 50 Stroke VO2 @ 1:30 [200 GRS – :01]
1 x 50 EZ CH @ 1:30
4 x 50 Stroke VO2 @ 1:30 [200 GRS – :02]
1 x 200 EZ CH @ 5:00
Transition – Go over next set 10:00
Wetlands – See notes [20 minutes]
3 x
Exercise
6 x 25 VO2 MAX @ 1:10 [as little rest as possible – interval used to access commitswim timeline feature]
#SeniorA #SeniorB #PreSeniorA
8 x 50 CH REC @ 1:00 [Be thoughtful about technique!]
#PreSeniorB
7 x 50 CH REC @ 1:10 [Be thoughtful about technique!]