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 (Intermediate), Age Group (Advanced)
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1×300 @ 4:30, 50 FR/25 scull
3×100 @ 1:50, 50 FL kwb, 50 FR drill: sharkfin
3×50 @ 1:00 FL single arm/FR alsb
3:00 break
fins:
3x
2×25 @ :30 surf drill
4×25 @ :30, BK, 7+ uwdk to fast BO
6×25 @ :30 FL arms FR legs, work on FL recovery.
8×25 @ :30, odds FL fast, evens FL kick on back in streamline.
3:00 break
4x
4×25 @ :45 front scull w/chest pulse
3×75 @ 1:30 FL/BK/BK, desc 1-3, work on turns.
:30 rest
1×50 @ 1:00 FL AO
1×25 @ :30 smooth FR
2:00 break
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.
AO is All Out fast, max effort. Race and descending, with focus on great legs and perfect Fly.
Stephen Clendenin
Dulles South Riding Head Coach, Nations Capital 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.
Clarification, if you don’t mind.. Surf drill? Front scull w/ chest pulse? What details are you looking for on each? TIA
Hi Erik, thanks for the questions.
Surf drill (as we do it): arm lead chest pulse, pull with a breath, snap the hands back, head down and chest pulse forward, rise back up, Slide the hands back up underneath the body, Reaching Forward back into arm lead. Slightly complicated drill, but the building blocks are things we do everyday. Front skull with chest pulse is a timing drill. As the hands go out, the chest drop, as the hand skull in, detest Rises. The goal of both Trails is timing. Teaching the kids how to put the pieces of butterfly together. Hope this helps!