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: 15-18 years old, 19-22 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State 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
15 minutes activation, tempo talk [tempo @ p200 free = 43-51, back = 42-44, breast = 38-42, fly = 45-54 cycles per minute; tempo @ p100 free = 50-56, back = 48-53, breast = 52-55, fly = 52-56]
10 x 100 @ 1:30 50 choice, 25 UW, 25 choice [3rd 25 underwater breath hold (goal is to consistently make it with 1 breath or less)]. REC
2 minute explanation of next set
6×150 @ 2:10 tempo, choice Pull with pads and fins EN3 [1:26 BP][roving 50 at tempo = p200 low end]
1×50 @ 2:00 REC
2 minute explanation of next set
6×125 @ 1:45 tempo choice with pads and buoys EN3 [1:24 pace] [roving 25 @ tempo = p200 low-mid end, last 125 last 50 at tempo]
1×50 @ 2:00 REC
2 minute explanation of next set
6×100 @ 1:20 tempo choice [alt 75 @ tempo = p200 mid-high end, ] SP1
1×50 @ 2:00
2 minute explanation of next set
6×75 @ :50 tempo choice with fins SP1 [1:06 pace] [tempo = p100 low end]
1×50 @ 2:00 REC
2 minute explanation of next set
6×50 @ 1:00 tempo choice Sprint and count your strokes SP2 [tempo = p100 mid]
1×50 @ 2:00 REC
2 minute explanation of next set
6×25 @ 1:00 tempo choice Sprint to a turn finish SP2 [tempo = p100 high]
2 minute explanation of next set
4×175 @ 2:30 100 kick @ EN2, 75 swim @ SP1 descending by round [attempting +/- :15 rest]
4×50 REC @ 1:00 REC
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.
tempo = use of tempo trainer devices.
Darren Sandvig
Coach, Golden West Swim Club (currently)
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.
