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: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
4x
75 free @ 1:30
75 IM drill @ 1:30
75 stroke @ 1:30 (kick/drill/swim)
break @ 10:00
Station 1
3x
3×25 kick with sox @ :45
1×50 kick sprint @ 1:00
rest :30
transition @ 1:30
Station 2
20x 25 power racks @ :30 kick with fins
transition @ 2:00
Station 3
5×25 kick with fins UW @ :50
5×25 kick with fins UW @ :40
5×25 kick with fins UW @ :30
transition @ 2:00
Station 4
1x social kick @ 10:00
transition @ 2:00
Station 5
4×50 kick with band @ 1:05
3×50 kick with band @ 1:00
2×50 kick with band @ :55
1×50 kick with band @ :50
break @ 2:00
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.
UW – Under Water
Brad Grieshop
Head Coach, Mt Vernon Premier Aquatics
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.
