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: 9-12 years old, 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 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
warm-up
1×600 swim
4×50 BR on back or fly on side – kick – for tech. @1:05
1x
3×150 EN1 50 fly/100back @2:05
2×100 IM – BR FAST @1:25
3×150 EN1 100 back / 50 BR @2:05
2×100 IM – Fly FAST @1:25
3×150 EN1 50 BR / 25 free @2:05
2×100 IM – back & free FAST @1:25
2x
2×25 PPP BR drill @35
6×100 BR desc. 1-3 @1:50
2×25 BR – 2k1p splash – power @35
2x
1×50 double arm back @1:00
1×50 back – smooth – pinky entry @55
1×50 fly – 1-1-1-1 @55
10x @1:50
1×75 IM or no free – choice FAST
1×25 easy – recovery and get out of the way
8×50 recovery @55
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 = pinky power pulls – BR drill – BR w/flutter kick. Low stroke count, make power per stroke
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.
