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
- 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
‘You can get anything you want at Alice’s Restaurant’ – Arlo Guthrie
Warm Up:
400 yoyo
6×50 odds- free/evens- back (25 kick/25 swim) 10 sec RI
Back Half Kick:
1×200 @ 3:30 free swim
1×50 @ 1:00 free kick
1×200 @ 3:30 free 150 swim/50 kick w/board
1×50 @ 1:00 breast kick
1×200 @ 3:30 free 100 swim/100 kick w/board
1×50 @ 1:00 back kick
1×200 @ 3:30 free 50 swim/150 kick w/board
1×50 @ 1:00 fly kick
1×200 @ 3:30 free kick w/board
IM Work: Repeat 5x IM order
1×125 @ 2:15 (100 IM desc./25 stroke kick)
1×50 @ 1:00 stroke build
1×25 @ :30 stroke SPRINT
15 sec. rest
SPRINT Work:
20×25 @ :30 free SPRINT
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.