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
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
#Senior
Warm Up
4 X 50 @ 1:00
4 X 50 @ :50
4 X 50 @ 1:00
4 X 50 @ :45
100 Choice EZ
PreSet
2X
300 @ 5:00 Six Kick Switch W/Fins [Breathe after Switch, Torpedo Position]
2 X 100 @ 2:00 W/Fins [Catch and Throw W/Weight]
Main Set
4X
4 X 25 @ 40 Head Up Breaststroke W/Flutter Kick
Rest @ 30
1 X 100 @ 4:00 Freestyle [ALL OUT EFFORT]
2 X 50 @ 1:00 [FASTER THEN 50 TIME W/FINS]
100 EZ
Main Set 2
20 X 25 @ 20 Kicking W/Fins [Flutter Only, Streamlined Back/Belly]
Cooldown
200 EZ
#Junior
Warm Up
4 X 50 @ 1:00
4 X 50 @ :50
4 X 50 @ 1:00
4 X 50 @ :50
100 Choice EZ
PreSet
2X
200 @ 4:00 Six Kick Switch W/Fins [Breathe after Switch, Torpedo Position]
2 X 100 @ 2:00 W/Fins [Catch and Throw]
Main Set
4X
4 X 25 @ 50 Head Up Breaststroke W/Flutter Kick
Rest @ 30
1 X 100 @ 4:00 Freestyle [ALL OUT EFFORT]
2 X 50 @ 1:00 [FASTER THEN 50 TIME W/FINS]
100 EZ
Main Set 2
16 X 25 @ 30 Kicking W/Fins [Flutter Only, Streamlined Back/Belly]
Cooldown
200 EZ
#Developmental
Warm Up
4 X 50 @ 1:00
4 X 50 @ 1:00 W/Fins
4 X 50 @ 1:00
4 X 50 @ 1:00 W/Fins
100 Choice EZ
PreSet
2X
200 @ 5:00 Six Kick Switch W/Fins [Breathe after Switch, Torpedo Position]
4 X 50 @ 1:00 W/Fins [Catch and Throw]
Main Set
4X
4 X 25 @ 50 Head Up Breaststroke Pull W/Flutter Kick
Rest @ 30
1 X 100 @ 4:00 Freestyle [ALL OUT EFFORT]
100 EZ
Main Set 2
20 X 25 @ 40 Kicking W/Fins [Flutter Only, Streamlined Back/Belly]
Cooldown
200 EZ
Troy Jobe
Head Coach, Meade County High School
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.
