Daily Swim Coach Workout #566

by Dan Dingman 1

October 05th, 2021 Swimming Workouts, Training

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
  • Weeks until target meet:  8 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

24 minutes dryland: Stretch + Abs.
8 minutes lane lines
10 x 100 @1:30 [3rd 25 under water]
2 minute explanation of next set
5×100 @ 1:45 kick free [1-3 variable speed by 50medium/50fast, 4-5 Variable speed 25medium/25fast]
1×50 @1:20 REC
2 minute explanation of next set
1x
    6×125 @ 1:40 #1 Stroke
    6×75 @ 1:00 Free Style
    6×25 @ :30 #1 Stroke
    2:00 [6 x Space-X launches with hard kick, then rest the remainder of the time]
    6×25 @ :30 Free
    6×75 @ 1:05 #1 stroke
    6×125 @ 1:30 Freestyle
1×50 @ 2:00 REC
2 minute explanation of next set
24 x 25 @ :30 (choice by groups of 4) [1-8: 12.5 kick EN2 + 12.5 swim ‘Dim Mac’ finish all stroke SP3; 9-16: 12.5 hard breakouts, 12.5 recovery; 17-24: fastest and best quality you can give]
1×200 @4:00 REC


Darren Sandvig
Coach, Golden West Swim Club (currently)

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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Curiously Confused
3 months ago

Space X launches??
Streamline pushoffs from the bottom?

Dim Mac??

Please explain