By Dan Dingman on SwimSwam
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: 1 weeks
- Team Location: United States
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
11 Minutes Dry Land [stretch only]
2 minute explanation of next set
10 x 100 @1:30 [3rd length under water]
2 minute explanation of next set
6×200 @ 3:30 w/paddles [125 free@2:00/(SP1 for 75, EN1 for 25, SP3 for 25) + 3×25 Build by 25s @:30 stroke]
2 minute explanation of next set
7×150 @ 2:45 [100 IM @1:45/SP1, w/ good turns + 2×25 worst stroke @:30/SP2]
2 minute explanation of next set
8×100 @ 2:10 w/fins [75 @1:10 choice (fast/easy/fast) + 25 @:30 underwater]
2 minute explanation of next set
6×150 @ 3:00 [100 @ 2:00/EN2 + 2×25 @:30/SP2] choice kick, fins OK
4 x 50s Progressively slower warm down on 1:30
Darren Sandvig
Coach, Golden West Swim Club (currently)
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 .
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