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: 19-22 years old
- Target level: National/ Collegiate Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
[100-FL (22): LB, RC, ZD, TF, OH, JJ, HL, RL, JM, LP, DR, FS, BS, MS, AT, MW
3:00 Shoulder bands, arms, pipes
4:00 [jump :45/rest :20] jump rope
4:00 [abs and back: 2 rounds of :30 reach to toes, side-lying leg lifts, alternating superman, hollow hold]
4:00 med ball [2 sets of: 8x squat-jump-slam, L-arm stir 5 each direction, R-arm stir, back-to-back pass w/ partner 8 each direction
1:00 [3x knee jump into tuck jump
Prep to swim x 3:00
1 x 400 on 5:00
16 x 25 roller coaster series on :05 rest interval – your go, fins for last 8
#100-FLY #100-BR [keep fins
1x
4 x 25 on :30 SAcombo 2/2
4 x 25 on :30 FRY drill Alternate 2 strokes fly/3 strokes catch-up free
2 x 25 on :35 FLACK drill Alternate 2 strokes fly/2 strokes back
2 x 25 on :30 DBPO-3 streamline DK at surface-fly to wall
2 x 25 on :30 normal BRK3
:30 fins off
3 x 100 on 1:35 alternate lengths of fly and DKOB with hands at side-ab work
Rest :30
Pause:
#100-FLY #100-BR
2x [Round 2 is starting from a turn on coach go]
1 x 100 on 1:15 free JMT
1 x 50 on :40 free JMT
1 x 50 on :35 JMT
:30
10 x 25 on :30 fly, RD1 relaxed as possible/RD 2 100P
1 x 25 on :30 15-m DKUW then eazy
1 x 25 on :30 Max effort, race finish
Rest 1:30 to give high fives and fist bumps
1 x 300 on 6:00 cruise choice, get to blocks
2x
4 x 25 on :35 [100P #1 from dive
1 x 50 on 1:00 [25 DK/25 BU
3 x 25 on 0:45 max effort from push
1 x 50 on 1:00 [25 FK/25 freestyle BU]
2 x 25 on 1:00 max speed
1 x 25 on 1:30 [choice back to blocks and get up]
1 x 25 on 2:00 dive for time
Pause 2:00
#100-BR get red band
8 x 50 on 1:00 BR kick with band [25 streamline under/25KOB]
2 x 150 on 2:15 swim choice
#100-FLY get drag suit
4 x 25 on :45 power flutter kick
4 x 50 on :55 free or back DPS
:30 drag suit off
2 x 150 on 2:15 cruise
10:00 relay exchanges 3x with person of same gender
Matt Williams
Assistant Coach/Sprint Group Coach/Recruiting Coordinator, Northern Michigan University
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.