Daily Swim Coach Workout #599

by Dan Dingman 0

December 07th, 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:  13-14 years old, 15-18 years old, 19-22 years old
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  6 weeks
  • Team Location:  United States
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Short Course Meters – Gear Day
    1×600 swim @9:00
    4×75 EN1 choice kick @1:30
    3×50 FAST choice kick @55
    4×75 EN1 choice kick @1:30
    3×100 FAST choice kick @1:40
    1×150 kicking drill choice – drills that focus on leg drive @2:40
1×100 easy
8×400 pull w/B+S+P – 1 – mod @6:00 /1- FAST @5:20
1×100 easy
    1×100 back FAST w/fins & Paddles @1:20
    1×25 easy back w/fins & Paddles @1:00
1×100 easy


Rick Guenther
Head Coach, Corvallis Aquatic 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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