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: Base building
- Target age group: 9-12 years old, 13-14 years old
- Target level: Age Group (Advanced), Age Group (Intermediate)
- Weeks until target meet: < 1 week
- Team Location: Australia
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10min dryland activation
a2 warm up:
400 fs/ch
400 fs/im dr
400 breath count 2,4,6,8
4×100 im (start, Turns, Finish)
8×50 @ 1:10 minimum strokes/Maximum speed a2
400 im dr ( bf kick undulation, Bs arms)
3x
2×50 fs/fly @ 1:00 fins build
2×50 Bk @ 1:00 arm rate
2×50 Br @ 1:20 reduce count
2×50 fs @0:55
25 sp dive walk back @1:30
50 sp dive walk back @1:30
4×50 mvo2 @ 1:30 dive add time up
200 a1 kick @5:00
50 sp dive walk back @1:30
4×50 mvo2 @ 1:30 dive add time up
200 a1 kick @5:00
victor Mancilla
Head Coach, Kiama Swimming
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.