Daily Swim Coach Workout #839

by Dan Dingman 0

December 11th, 2022 Swimming Workouts, Training

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


12 x 25 on :40 – 2 press down, 2 press bck, 2 press down and bck, 6 working on smaller and faster press


30 x 25 main odd stroke on :35 – race pace rules sprint


16 x 50 midpool working on 2/2/2 drill – on 1:00


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

12 x 25 on :40 breast with free kick – strokes as fast as possible

10 x 50 ez cool down

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.

race pace rules – these are similar to USRPT rules but not exactly the same

2/2/2 – 2 kicks on your back, side, stomach off the walls

Derek Amerman
Swim Coach, Peoria Notre Dame High School, Peoria Area Water Wizards

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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