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
- Target level: Age Group (Advanced), Age Group (Intermediate)
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Terms:
kwb = kick with board
uwdk = under water dolphin kick
slk = streamline kick
desc = descend
snorkel:
6×25 @ :45 front scull
6×25 @ :40 FR head lead active balance
6×50 @ 1:10, odds FR kwb, evens FR 6ks
:30 rest, snorkel off
4×75 @ 1:30, FR/BK slk/FR
3:00 break
fins:
16×25 @ :35, odds uwdk, evens FR #5 rule
4:00 break
6×25 @ :40 BR arms FR legs, 2 sec glide
2×50 @ 1:10 kwb, BR/FR
2×50 @ 1:00 BR/FR, fpa (fastest possible average)
2×75 @ 1:30 BK/BR/FR, desc
6×25 @ :40 BR arms FL legs, 2 sec glide
2×50 @ 1:10 kwb, BR/FR
4×50 @ 1:00 BR/FR, fpa
4×75 @ 1:30 BK/BR/FR, desc 1-2
6×25 @ :40 BR paka drill (pull-glide-kick-glide)
2×50 @ 1:10 BR/FR kwb
6×50 @ 1:00 BR/FR, fpa
6×75 @ 1:30 BK/BR/FR, desc 1-3
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.
kwb = kick with board
uwdk = under water dolphin kick
slk = streamline kick
desc = descend
fpa = fastest possible average
Stephen Clendenin
Dulles South Riding Head Coach, Nations Capital Swim 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.