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, 13-18 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
1x
2x
4 x 100 8-Turn Freestyle on 1:40
[Always Flip at Middle, Turn and Finish]
4 x 100 IM on 1:40
[O – FL & BR = BR + FL Kick, E – FL & BR = FL + FR Kick]
Rest 1:20
2x
+Paddle
8 x 25 Paddlehead Freestyle on :30
4 x 25 Paddlehead Backstroke Kick on :40
4 x 25 Paddlehead Breaststroke or Butterfly Kick [Freestyle Breath] on :40
Rest 2:00 + Pull Gear
2x
[ODD RD – FR / EVEN RD – BK]
[2nd 125 6-10 Seconds Faster]
2 x 125 on 2:00
2 x 125 on 1:50
2 x 125 on 1:40
Rest 4:00 + Fins Optional
1x
4x
100 – 4 UWD on 1:30
100 – 6 UWD on 1:30
100 – 8 UWD on 1:30
4 x 50 on 1:00
[RD 1 – 3 200P – 1 100P, RD 2 – 2/2, RD 3 – 1/3, RD 4 – 4]
Rest 2:00
1x
8 x 50 Breaststroke Drill – Accordian on 1:00
Christopher Schlegel
Head Age Group Coach, All Star Aquatics
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.