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
- Target level: Age Group (Advanced)
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
PS
8 x 50 EN1 @ 1:10 (odd FR, even NF)
Transition 3:00
9 x 200 FR K EN2 @ 3:50
[8 x 200 FR K EN2 @ 4:20
[8 x 200 FR K EN2 @ 4:30
[7 x 200 FR K EN2 @ 4:50
[7 x 200 FR K EN2 @ 5:00
[(6 x 200 FR K EN2 @ 5:20
[(1 x 100 FR K EN2 @ 2:40
[(6 x 200 FR K EN2 @ 5:30
[(1 x 100 FR K EN2 @ 3:00
[6 x 200 FR K EN2 @ 5:50
[6 x 200 FR K EN2 @ 6:00
Transition 3:00
#PreSeniorA
9 x 50 EN2 FR Desc 1-3 @ :50
Rest :30
9 x 50 EN2 BK Desc 1-3 @ 1:00
Rest :30
9 x 50 EN2 BR Desc 1-3 @ 1:10
Rest 1:00
9 x 100 IM EN2 Desc 1-3 @ 1:50
#PreSeniorB
9 x 50 EN2 FR Desc 1-3 @ :55
Rest :30
9 x 50 EN2 BK Desc 1-3 @ 1:10
Rest :30
9 x 50 EN2 BR Desc 1-3 @ 1:15
Rest 1:00
8 x 100 IM EN2 Desc 1-4 @ 2:00
#PreSeniorC
9 x 50 EN2 FR Desc 1-3 @ 1:00
Rest :30
9 x 50 EN2 BK Desc 1-3 @ 1:10
Rest :30
9 x 50 EN2 BR Desc 1-3 @ 1:20
Rest 1:00
6 x 100 IM EN2 Desc 1-3 @ 2:15
Transition 8:00 Prepare for Open Water Set
Swim 15:00 EN2 FR [open water course]
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.
Some good aerobic kicking, a descend set IM based, and then we are doing some practice swimming around buoys in the pool to prepare for an open water race this weekend.
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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