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
- Target level: Age Group (Intermediate), Age Group (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: Europe
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WarmUp
400 swim
8×75 ipox sl a2 @1:20
16×25 kick fast ps @0:30
8×75 drill scull progr sl ps @1:30
100 easy
3×50 25 fast ps w dive 25 easy
Main
3x
5×100 b2 25 ps 50 sl 25 ps w dive @2:15 (+10”/12” su pb & focus partic.)
1:00 extra rest
SwimDown
150 easy
4x tubo pull
75 sl @1:20
50 kick @1
25 scull @0:40
6×50 virate fast
200 easy
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.
A1/EASY = zone 1 REC
A2 = en1
B1 = en1-2
B2 = en2-3
C1 = SP1
C2 = SP2
C3/SPRINT = SP3
Manuele Trezzi
Trainer, Canottieri Milano
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.
