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, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 4 weeks
- Team Location: Europe
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Coach: Tobias
Einschwimmen
500m > 50 choice – 50 Bs – 25 Pd
Wake-up – Set
4x 100m Bs Fl @2:00 > 25 uW – 75 Bs Variationen
8x 25m De Fl best average (ANP) @0:30
—–
4x 100m iLR @1:45 > 25 Bs – 25 gL
8x 25m iLR @0:35 > 1x gest vs. 1x 15 RP
—–
4x 100m Cr @1:30 leicht aufgebaut 1-4
8x 25m Cr best average (ANP) @0:40 200P Hypoxie (max. 2x atmen / 25er)
—–
200m locker
Widerstand – Block
16x 25m WS aufgebaut 1-3 + 1 > 1-4 Bs | 5-8 tÜ | 9-12 Cr | 13-16 1La
8x 25m gL RP @0:45 > Bs / tÜ / Cr / 1La
200m locker Fokus Wenden + Technik
1x 50m LnW auf Zeit
50m locker
——
Zweite Runde MnW
16x 25m WS aufgebaut 1-3 + 1 > 1-4 Bs | 5-8 tÜ | 9-12 Cr | 13-16 1La
8x 25m gL RP @0:45 > Bs / tÜ / Cr / 1La
200m locker Fokus Wenden + Technik
1x 50m LnW auf Zeit
50m locker
Ausschwimmen
200m choice
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 set to wake them up (working on capacity)
Second set working on power and speed with resistance (mostly parachute, fins and paddles)
Tobias Gross
Head Coach, SV Baar
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