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: 10 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
4×200 SKIP (scull-kick-IM-pull)
Kick
4x
3×50 kick @ 1:00, 1:05
2×25 overkick free @ :30
Odd rounds flutter, even rounds breast or dolphin
Tune Up
12×50 @ 1:00 3x (fl/bk, bk/br, br/fr, 50 easy free)
Focus on technique/ turns
Main
5x
4×75 @ 1:20 Odds round IM by 75, event rounds descend 1 to 4
1×100 @ 2:00 free, easy
Pull
8×100 @ 1:30/1:40
Odds – breathe 5, low Stroke Count
Evens – choice breathing, fast
Warm Down
200 smooth
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.
General aerobic development
Pietro deriu
Head coach, Buenaventura swim club
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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.