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: 9-12 years old, 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up:
400 yoyo
6×50 choice 25 kick/25 swim 10 sec rest
Kick Series/Core Work: Repeat 4x
1×200 @ 3:30 fly kick on back w/fins
1×150 @ 3:00 free kick w/board desc. (<PB 200 free time)
Main Set:
3×200 @ 3:20 75 free build/25 back streamline kick FAST
4×100 @ 1:40 75 free build/25 IM order FAST
5×50 @ 1:00 fly/back/breast/free/IM RACE
3×50 relays
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.