Daily Swim Coach Workout #692

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:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  13 weeks
  • Team Location:  Europe
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

15:00 RAMP pre-pool [focus on rotator cuffs]

warm up
2 x 250 FR (D) Catch-up snorkel @ 3:30
1 x 200 FR (D) STAR snorkel @3:15
1 x 150 BK (D) Single arm @ 2:00
1 x 100 BK (D) 3 fast strokes, 3 slow strokes @ 2:00

Pre-Set
6 x 50 FR HVO @ 1:00

Main Set
10 x 100 FR Build @ 1:30 [last length best average]
5 x 100 FR descend -5sec @ 1:45
5 x 100 FR descend -5sec @ 1:45

Kick Set
10 x 100 FR (K) @ 1:45 [last length best average]

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.

STAR = straight arm recovery
HVO = high velocity over load (sprint 20m then cruise in)
(D) = drill
(k) = kick
3 fast 3 slow = 3 arm cycles at speed then 3 relaxed repeated
Build = each length getting quicker until last length is best average


john weaver
Head Coach, Rochdale Aquabears

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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