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: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 6 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
‘Control what you can control. Progress not perfection. Give yourself a chance. Pressure is good.’ – Caeleb Dressel
55:00 DLand + Rinse & Change Over & Flip Pool
900 MIX = 300 Ch + 6 x 50 w/10 RI D/S x 25 + 12 x 25 w/10 RI HVO Out/In
4x
3 x 25 @ :30 D
1 x 75 @ 1:30 Build x 25 – Focus on Closing Speed
3x
6 x 25 @ :35 RC FR D w/Paddles & Fins ( Rd. 1 8/Rd. 2 6/ Rd. 3 4 )
:50 Equip Off
6 x 50 @ :55 EN2/EN3/SP
1 x 100 REC @ 2:00
200 REC Bk D/S x 50
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.
RC FR D – Fr w/Fly K
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.