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: 1 weeks
- Team Location: Australia
- Course: 25 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
4 X 100 IM STS + SC :20
8 X 50 K IMO X 2 1:00
8 X 50 IM SP/REC BY 25’S 1:05
10 X 200 IM FOR BEST AVERAGE :20 REST
400 CH K
(N)? 32 X 25 FLY :40
400 K w FINS + SNORKEL ARMS DOWN MAINTAIN BODY LINE + HEAD POSITION
100 IM STS TESTING PROTOCOL WITH PARTNERS
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.
STS – STEPS TO SUCCESS
FLY – 6 FLY K + 2 STROKES SPRINT NO BREATH
BK – 6 FLY K + 4 STROKES SPRINT
BR – UNDER WATER PULLOUT + 3 STROKES SPRINT
FR – 6 FLY K + 3 STROKES SPRINT NO BREATH
SC – STROKE COUNT
SP – SPRINT
REC – RECOVERY
CH – CHOICE
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.