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: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
300 Swim 3rd black
300 kick
300 partner pull w/7 power strokes
#A Dist
24 x 50 :50 1 at 500p =1, 1 at 500 p, 1 G0
2 min rest
24 x 50 :50 1 at 500p =1, 1 at 500 p, 1 G0
2 min rest
2 x 50 on 2:00 all out
#B (200/100 swimmers)
8 x
50 :50 at G4 (200 pace+1)
25 on :25 G0
25 on :25 G5 (100p)
50 on :50 G0
2 min rest
8 x
50 :50 at G4 (200 pace+1)
25 on :25 G0
25 on :25 G5 (100p)
50 on :50 G0
2 min rest
2 x 50 on 2:00 all out
100 ez
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.
This was a fun team set that everyone rallied in and swam tough! Swimmers were given specific strokes to swim on the fast stuff on the B level. While dist ‘A’ was all done freestyle. We named the set afterwards by our captain, Phoebe
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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.
