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, 15-18 years old, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 2 weeks
- Team Location: Australia
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SEE NOTES FOR HOW TO WRITE ON WHITEBOARD AND PACE TIMES
ATHLETES CHOOSE STROKE WHICH CAN BE FLY, BK, BR OR FR
4 X 100 FR/STROKE BY 50’S 1:40
4 X
2 X 50 STROKE K FAST 1:00
1 X 50 STROKE K MODERATE 1:05
6 X 50 STROKE SP/CH RECOVERY BY 25’S 1:05
3 X
9 X 100 STROKE 2:30
1 X 200 CH REC S
600 CH K/S BY 50’S w FINS + SNORKEL
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.
CH – CHOICE
REC – RECOVERY
PACE TIMES LISTED IN NOTES ARE BY SQUADS
NE/NAT/STA/DIS/MAS
EXAMPLE 1:40/1:50/2:00/2:10/2:30
SQUADS
NE – 400 IM < 6:00.00 & 1500 FR < 21:15.00 SCM
NAT – 400 IM < 6:40.00 & 800 FR < 12:00.00 SCM
STA – 400 IM < 7:20.00 & 400 FR < 6:40.00 SCM
DIS – 200 IM < 8:00.00 & 400 FR < 7:20.00 SCM
MAS – RANGE FROM NE-DIS AND SOME BELOW
PETER HOWES
HEAD COACH/ADMINISTRATOR, SWIMLAND 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.