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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10:00 Foam Roll
20:00 Mat Core
10:00 Change & Rinse
700 MIX = 400 Ch + 6 x 50 K/S x 25
5x
1 x 50 @ 1:00 = 25 K + 25 S
1 x 75 @ 1:15 = 50 K + 25 S
1 x 100 @ 1:45 = 75 K + 25 S
75 Get Back To The Wall
2x
1 x 75 @ 1:30 15 EN3 + 60 DPS
1 x 75 @ 1:30 20 EN3 + 55 DPS
1 x 75 @ 2:00 OTB 20 EN3 + 55 DPS
1 x 75 @ 2:00 OTB 25 EN3 + 50 DPS
1 x 75 @ 2:00 OTB 25 EN3 + 50 DPS
1 x 75 @ 2:00 OTB 35 EN3 + 40 DPS
1 x 75 @ 2:00 OTB 35 EN3 + 40 DPS
1 x 75 @ 2:00 OTB 25 EN3 + 50 DPS
1 x 100 @ 2:00 OTB 50 EN3 + 50 DPS
1 x 100 REC
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.