Daily Swim Coach Workout #864

by Dan Dingman 0

February 15th, 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:  13-14 years old, 15-18 years old
  • Target level:  Senior Age Group/ High School State Level
  • Weeks until target meet:  77 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

    400 25 STL kick/25 backstroke/50 swim
    200 PULL – RB 3 or 5 only
    200 KICK – build up each 50
    100 IM
Kick Set
    100 BU kick – no board, on back [choice kick]
    50 swim easy [DPS, powerful kick]
    4xflip while floating
    4×25 Free to back
    4×25 Free
    4×25 Open Turns    
2x [round 1 free, round 2 NFS]
    4×50 @ 1:00 1-3dr 4 swim fast
    4×25 @ :40 BU/BD/EZ/Fast
    100 @ 2:00 swim, fast

Main Set
        2×[email protected]:00 ALL OUT [choice stroke]
        1 from dive
        2 from push as close as possible to 1st
        3:00 Rest
4×75 Touch Out Drill (race someone, give head starts if needed)
Practice Relay Exchanges
Cool Down
    200 EZ

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.

NFS = non-free speciality stroke
BU = build up
BD = build down

Eric Hills
Head Coach, Shakopee High School

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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