Daily Swim Coach Workout #863

by Dan Dingman 0

February 14th, 2023 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:  Speed and Power
  • Target age group:  15-18 years old
  • Target level:  Senior Age Group/ High School State Level
  • 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

8 x 100 ez on 1:30/1:40 – 50 derek/50 swim


3 x
    200 kick on 3:30 mod
    6 x 25 sprint PRK on :40

16 x 75 fast on 1:10/1:15/1:30 – 500 race pace


14 x 25 on :30 transition IM turns


Sprint Taper set    
2 x
    3 X 50 on :55 fast @ 200 RP
    1 x 150 recovery on 2:15
6 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.

PRK – partner race kick – kick next to each other to race

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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