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: 6 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up:
1 x 400 @ 6:00 – Loosen
6 x 50 @ :50 – Pads or Fulcrums and Buoys
Rest :30
4 x 50 @ 1:00- Perfect Swimming
Rest :30
12 x 25 @ :30 – UW Kick – 3 ea. L/R/B/F – W/ Fins
6 x 25 @ :40 – UW Kick – Over Temp w/ Trainers
8 x 25 @ :30 – 15 M Fast – 2 Ea. Stroke
Swim – IM
12 x 50 @ :50 – Fly-2 Free-1 Min 4 UW Kicks – Des. 1-3
2 x 50 @ 1:30 EZ
12 x 50 @ :50 BK – Min. 5 UW Kicks – Des 1-4
2 x 50 @ 1:30 EZ
12 x 50 @ :50 BR – BPA [Bes Possible Average]
2 x 50 @ 1:30 EZ
12 x 50 @ :50 FR – Min. 3 UW Kicks – Des 1-4
2 x 50 @ 1:30 EZ
Kick:
A+
2 X
6 x 25 @ :25 – Kick Choice
1 x 50 @ 1:30 – EZ Swim
3 x 50 @ :45 – Kick Choice
1 x 50 @ 1:45 – EZ Swim
2 x 75 @ 1:00 – Kick W/ Fins
1 x 50 @ 1:30 – EZ Swim
A
2 X
6 x 25 @ :30 – Kick Choice
1 x 50 @ 1:30 – EZ Swim
2 x 50 @ :55 – Kick Choice
1 x 50 @ 1:40 – EZ Swim
2 x 75 @ 1:15 – Kick W/ Fins
1 x 50 @ 1:30 – EZ Swim
B
2 X
6 x 25 @ :35 – Kick Choice
1 x 50 @ 1:30 – EZ Swim
2 x 50 @ 1:00 – Kick Choice
1 x 50 @ 1:30 – EZ Swim
2 x 75 @ 1:20 – Kick W/ Fins
1 x 50 @ 1:20 – EZ Swim
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.
First, the IM set is take off on Jeff Cummings first workout as a 50 year old – we did 12 50’s he did 10—Cudos to Jeff. I also took BPA from Ryan Woodruff.
Chris Brookover
Advanced Program Director – Head Coach, Mt. Laurel YMCA
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.
