Daily Swim Coach Workout #574

by Dan Dingman 0

October 13th, 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
  • Target level:  Senior Age Group/ High School State Level
  • Weeks until target meet:  5 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

WU
    2x
        3 x 100 – 1:30 – Free Stretch
        1 x 300 – SKP

KS
    4x [Even Rounds + Fins]
        1 x 75 – 1:45 (board)(chute) – Hard Free Kick [chute off]
        1 x 75 – 1:30 (board) – Fast Free Kick – FT
        1 x 75 – 1:45 – Recovery Kick [chute on]
    1 x 100 (board) – Fast Free Kick FT
    1 x 100 – Flop Recovery

WUS
    4x
        1 x 50 – 1:00 – Drill
        1 x 25 – :30 – Perf Stroke
    8 x 25 – odds) Build Speed ‘work closing speed’    evens) Relay Exchanges ‘work breakouts’
    100 – Recovery

MS
    3x
        1 x 75 – 1:15 (chute) – Free – Aero
        1 x 25 – :45 (chute) – Choice – FAST
        1 x 75 – 1:15 (chute) – Free – Aero
        2 x 25 – :45 (chute) – Same – FAST
        1 x 75 – 1:15 (chute) – Free – Aero
        3 x 25 – :45 (chute) – Same – FAST
        1 x 75 – 1:00 – Free – Aero
        4 x 25 – :30 – Same – FAST
        75 – Recovery
        1 x 100 (Dive)(Heats) – Fast FT – Same
        25 – Recovery
    200 WD


Carl Jones
Head Coach & CEO, Flying Fish Arizona Swim Team

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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