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
- Target level: Age Group (Advanced)
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1x
1 x 300 on 5:00
12 x 50 on 1:00 – odd – k,dps x 25, even – pull w/buoy
6 x 75 on 1:30 – k/s/k, s/k/s x 75 – kick streamline on front or back
6 X 50 on :55 – 25 sprint kick, 25 DPS
6 X 25 sprint kick on :40 – Partner race kick fly
2:00
10 x 30 on :45 – dirty 30’s with fins – sprint swim with fins to 15 yard mark, flip, then sprint u/w fly kick back to start wall
2:00
5 x
2 x 75 IM @ 1:20, fast
1 x 100 free @ 2:00, mod
2:00
15:00 turns
6 x 50 k/s x 25 ez cool down
Derek Amerman
Swim Coach, Peoria Notre Dame High School, Peoria Area Water Wizards
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.