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: Speed and Power
- Target age group: 9-12 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-up
500 [200 Free, 100 Ch, 100 Free, 100 IM]
2 x 200 Fr @ 3:45 K/Sw by 50
5 x 100 IM – Odds Swim @ 1:40, Evens K @ 2:00
8 x 25 @ :35 Odds B.O. Even – finishes
Pre-Main [ W/ Fins And Snorkel]
5 x 50 Fr @ 1:00
4 x 50 Fr @ :55 [25 K, 25 Sw]
3 x 50 Fr @ :50
2 x 50 Fr @ :45
1 x 50 Fr @ :40
1 x 50 EZ @ 2:00
4 x 50 Bk @ 1:00 [25 K, 25 Sw]
3 x 50 Bk @ :55
2 x 50 Bk @ :50
1 x 50 Bk @ :45
Main
#A
16 x 50 @ 1:15
[4x 1 K, 2 25 EZ, 25 Fast, 3 25 Fast, 25 EZ, 4 FAST]
[Rd 1 Free, Rd 2 Bk, Rd 3 Choice, Rd 4 Free]
12 x 100 Fr w/ Fins – 1-4 @ 1:25, 5-8 @ 1:20, 9-10 @ 1:15, 11-12 @ 1:10
#B
16 x 50 @ 1:15
[4x 1 K, 2 25 EZ, 25 Fast, 3 25 Fast, 25 EZ, 4 FAST]
[Rd 1 Free, Rd 2 Bk, Rd 3 Choice, Rd 4 Free]
12 x 100 Fr w/ Fins – 1-4 @ 1:30, 5-8 @ 1:25, 9-10 @ 1:20, 11-12 @ 1:15
WD
4 x 50 Fr @ 1:00 [Hold btwn :40 – :45]
Adam Ritchie
Coach, Greater Philadelphia Aquatic 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.
What does EZ stand for?
“easy”