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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level, Elite International Level
- Weeks until target meet: 7 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×600 swim
3x
2×25 above H2O c-up back @35
2×25 BR PPP @35 – aggressive
1×300 kick 300 En1/100 FAST @5:00
4×25 fly kick – Epic under water – FAST @35
4×25 choice to prepare
2x
4×50 choice FAST @1:10
1×75 easy @1:30
1×25 fly sprint @35
3×50 choice FAST @50
1×50 easy @1:10
6×50 easy @55
5x
1×50 easy @1:00
1×100 FAST w/fins and paddles – free or back @1:30
1×200 easy @4:00
10×50 power tower – sprint down / sprint back w/P @2:00
1×200 easy @4:00
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.
PPP=BR pull w/flutter kick
Rick Guenther
Head Coach, Corvallis Aquatic 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.
