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
- Target level: Age Group (Advanced)
- 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
500 SKIPS @ 10:00
2 X 200 @ 4:00 Once Free/One IM
8 X 25 @ 0:30 4/6/8s UWK by four, swim to wall
Stroke
2X R1 Back Stroke/R2 Breaststroke
1 X 150 @ 2:30 Stroke/Free by 25
1 X 75 @ 1:30 All Stroke
2 X 50 @ 0:55 All Stroke
Rest @1:00
Free
2X
1 X 150 @ 2:15 Descend by 50
1 X 75 @ 1:15 Catch up Drill
2 X 50 @ 1:00 FaaaaAAAAst
Start on Next Top
8 X 50 @1:00 Pull DPS, These are not Fast, they are efficient
8 X 50 @ 1:30 Odds Long Breast Pullout to red mark/ Evens 6 UWK
Warm down 200 social Kick
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 work out is to develop speed with good consistent technique.
Jim Porter
Assistant Coach, Kingfish Rhode Island
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.