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: Base building
- Target age group: 9-12 years old, 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up:
800 free/back 200 kick/200 swim
6×100 @ 1:30 fly/back/breast (25 kick/50 drill/25 swim)
Pull Work:
300 @ 5:00 free pull w/buoy
3×100 @ 1:30 free DPS
200 @ 3:30 back pull w/buoy
2×100 @ 1:30 back DPS
100 @ 1:45 breast pull
1×100 @ 1:30 breast DPS
50 @ 1:00 fly pull
1×50 @ 1:00 fly DPS
Kick Work: Repeat 4x (rd. 4 w/fins)
1×200 @ 3:30 fly kick on back
1×150 @ 2:30 free kick w/board desc. (#3 <200 free time/# 4 SPRINT)
Main Set: Repeat 8x
1×200 @ 3:00/2:50/2:40/2:30 breast/back/fly/free desc.
8×25 @ :30 IM order smooth
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.
No thanks LOL
Also for 9-12 year olds?
Who’s doing this practice one week prior to target meet?
7.3k seems like a lot of yardage 1 week out from a target meet…