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: 13-14 years old, 15-18 years old, 9-12 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Age Group (Intermediate)
- Weeks until target meet: 6 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SR/PS1
Talk 10:00 [Perspective. PMA]
400 REV IM SKDS @ 15:00
(100) FLY K tempo @ 5:00
#SeniorA #SeniorB #PreSeniorA
12 x 50 FR EN2 @ 1:00 [11 kicks off wall]
#PreSeniorB
10 x 50 FR EN2 @ 1:10 [11 kicks off wall]
Transition 3:00
[FR DISTANCE CHALLENGE]
1 x
FR swim @ 10:00 EN2
Rest :30
FR swim @ 8:00 EN2
Rest :30
FR swim @ 6:00 EN2
Rest :30
FR swim @ 4:00 EN2
Rest :30
FR swim @ 2:00 EN2
Record 4:00
20 x 100 FR Kick EN2 @ 1:40
[19 x 100 FR Kick EN2 @ 1:45
[17 x 100 FR Kick EN2 @ 1:55 **
[17 x 100 FR Kick EN2 @ 2:00 **
[15 x 100 FR Kick EN2 @ 2:10 ##
[15 x 100 FR Kick EN2 @ 2:15 ##
[14 x 100 FR Kick EN2 @ 2:25 @@
[13 x 100 FR Kick EN2 @ 2:30 @@
[12 x 100 FR Kick EN2 @ 2:40
200 EZ CH
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.
SKDS = Swim, Kick, Drill Swim by 25s
This practice has both high-end Senior swimmers and mid- to high end PreSenior (middle school) swimmers in it.
The Kick set has a lot of intervals, but that is just to give everyone the correct prescription for their kick speed. (Kick speed was determined by a previously-performed test set). Basically, the top group did 20 x 100 FR Kick @ 1:40. Everyone else did a reduced version of this set.
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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