Swimming

Daily Swim Coach Workout #941

May 6, 2024

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, 19-22 years old
Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
Weeks until target meet: 2 weeks
Team Location: United States
Course: 25 Yards
Shared workout link: Click here to view this workout on commitswimming.com

The Workout

Dynamics@15:00
Warm Up
    100 Swim
    200 IM Kick
    300 PBS
    400 IM Drill/Build
    5×100@2:00 Descending (1:20/1:15/1:10/1:05/1:00orAFAP) all OTB
Set#1: Gear Switching
    1×200@3:40 Alt. H-E-H-E by50
    1×200@3:40 Alt. E-H-E-H by50
    1×200@3:40 Alt. H-E/E-H by25
    1×200@3:40 Alt. E-H/H-E by25
    1×200@3:40 Alt. H-E-H/E-H-E by25
    1×200@3:40 Alt. E-H-E/H-E-H by25
Set#2: Starts with Underwater Kick Out Work
    4x IMO by Round
        4×25@1:00 All OTB working the stroke specific underwater followed by a kick out and then continue to kick for the full25 FULL SPEED.
        2:00 Reset
Set#3: Underwater and Overspeed Work
    4x
        3×25@1:15 All OTB Alternating All Out Sprint/Sprint Max Underwater/All Out Sprint
        1:00 Reset
Set#4:Time Trial
    1×100 Choice for Time in Heats
Cool Down
    300 Easy

View on commitswimming.com

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.

This is a workout designed to help our senior group clean up underwaters and breakout while continuing to carry speed. Overspeed work comes in at the end to provide a test to see if the gear switching and underwater speed transitions into overall speed.