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: Race Specificity
- Target age group: 15-18 years old
- Target level: Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
6 x 100 on 1:30 – 50 derek drill/50 swim
2:00
12 x 25 on :40 – 2 press down, 2 press bck, 2 press down and bck, 6 working on smaller and faster press
2:00
30 x 25 main odd stroke on :35 – race pace rules sprint
2:00
16 x 50 midpool working on 2/2/2 drill – on 1:00
2:00
3 x – kick set
5 X 50 kick main on 1:20 – fast/sprint x 25, #4 sprint, #5 – ez
100 kick – 9 fast/10 mod kicks
2:00
12 x 25 on :40 breast with free kick – strokes as fast as possible
10 x 50 ez cool down