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, Age Group (Advanced), National/ Collegiate Level
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SR/PS AM
#SeniorA #SeniorB #PreSeniorA
12 x 50 EN1 @ 1:00 [Thoughtful!]
#PreSeniorB
10 x 50 EN1 @ 1:10 [Thoughtful!]
Transition 8:00
#SeniorA
8 x 100 IM/NF EN2 Build @ 1:30
#SeniorB
7 x 100 IM/NF EN2 Build @ 1:40
#PreSeniorA
6 x 100 IM/NF EN2 Build @ 1:50
#PreSeniorB
5 x 100 IM/NF EN2 Build @ 2:15
Transition 2:00
10 x 25 SP3 CH @ 1:00 {start/push]
Transition 3:00
5 x 200 MAX SP1 @ 5:00
200 EZ CH @ 5:00
Transition 3:00 Fins on
#SeniorA #SeniorB #PreSeniorA
20 x 50 EN2 Seated Fly Kick @ 1:00
#PreSeniorB
17 x 50 EN2 Seated Fly Kick @ 1:10
[1:40]
Transition 3:00
#SeniorA #SeniorB #PreSeniorA
5 x
2 x 25 EN2 CH @ :45 [PAP process – drag resistance]
2 x 25 VO2 MAX Sprint wo drag @ :45
200 EZ CH
#PreSeniorB
4 x
2 x 25 EN2 CH @ 1:00 [PAP process – drag resistance]
2 x 25 VO2 MAX Sprint wo drag @ :45
200 EZ CH
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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.