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
Warm Up:
800 yoyo
6×100 odds- back/evens- free (25 kick/50 drill/25 swim) 10 sec RI
Kick Work: Repeat 4x desc. (rd. 4 w/fins)
1×150 @ 3:30 free kick w/board
1×200 @ 3:30 free
Under Water Work: 25 fly shooter/25 stroke kick/25 swim
4×75 @ 1:20 free w/fins
4×75 @ 1:20 back w/fins
4×75 @ 1:20 fly w/fins
IM Work: Repeat 4x (fly/back/breast/free)
1×200 @ 3:30 IM
1×200 @ 3:30 Stroke
1×100 @ 2:00 RACE for time
100 IM race in heats