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: Senior Age Group/ High School State Level, National/ Collegiate Level, Age Group (Advanced)
- Weeks until target meet: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Lift for 1 hour full body with core focus
200 free fins/snorkel
8×25 mid pool back/free:35
200 free/back overgrip pds
8×25 fins :40 uwsdk
200 IM drill/swim
8×25 o) dive build e) accelerator
#MidDistance
2x
300 fins free/pds 4:10
200 fins/chute kick 3:30
100 drill 2:30
4×50 1-4 1:00 stroke
8×25 o) smooth e) strong :40
3×100 IM 1:45 1-3
#JForceSwim
2x
200 fins/pds 3:00
200 fins/chute kick 3:30
3×50 1-3 stroke 1:00
8×25 o) smooth e) strong :40
2×100 IM tech/strong 2:00
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.
uwsdk – underwater streamline dolphin kick, accelerator – lay flat in water and get up to speed fast
Brian Hoffer
President of Hoffer Sports Consulting, HoFForce Elite
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.
