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: Capacity (Base) Building
- Target age group: 9-12 years old, 13-14 years old
- Target level: Age Group (Advanced), Age Group (Intermediate)
- Weeks until target meet: 13 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WU
2×150 on 2:45/3:00 100 free 50 no free
100 kick choice
4×50 on :55/1:05 swim choice
Swim
10×25 on 1:00 Working on Stroke Count
10×25 on 1:00 Working on Power Swimming
10×25 on 1:00 Working on Stroke Count and Power Swimming
#MSG
Kick
200 IM no board
4×75 on 1:30 fly/breast/free
6×50 w/fins on :45 choice
8×25 w/fins on :35 Odd Under water Even Swim fast
#MSS
Kick
100 IM no board
4×50 on 1:15 breast/free
6×50 w/fins on :55 choice
8×25 w/fins on :40 Odd Under water Even Swim fast
#MSG
Swim
4×200 on 2:45/2:55/3:15 free
4×150 on 2:15/2:30/2:45 100 free 50 back
6×100 on 1:20/1:25/1:35 free
8×50 on :50/:55/1:00 Odd IMO Even IM
10×25 on :30 choice [5 and 9 from a dive]
WD 100
#MSS
Swim
4×150 on 2:50/3:10 free
4×125 on 2:30/2:45 100 free 25 back
6×75 on 1:25/1:35 free
8×50 on 1:00/1:05 Odd IMO Even IM
8×25 on :40 choice [3 and 7 from a dive]
WD 100
Jeff LeBeau
Interim Head Coach, Indiana Swim Club
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.