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 (Intermediate), Age Group (Advanced)
- Weeks until target meet: 5 weeks
- Team Location: Europe
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
4×150 Fins @2:15 : evens 50 Fly Kick SL, 100 IM, odds 100 Free Kick SL, 50 IM
2×50 @1:35: evens 25 S 1st. 25 choice lo, odds 25 2nd S, 25 choice lo
1:00 Rest
Set 1
8×50 Free @1:10 : 4x Drill, 2x RP4, 2x RP2
300 IM AEC1 @5:45: 25 Kick Drill swim
6×50 Free @1:10 : 4x Drill, 2x RP4
100 Free @2:00 RP4
300 IM AEC1 @5:45 : 50 Drill, 25 Swim
4×50 Free: 2x Drill, 2x RP4
2×100 Free RP4 @2:00
Rest 1:00
Set 2
3x [no free]
3×50 IM @1:00 : 25 ANP, 25 AEC2
2×100 Snorkel Fly Kick (no Board) @2:10
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.
SL: Kicking on side
1st: Mainstroke
2nd: second Stroke
Sebastian Sieburger
Youth Coach, SC Schaffhausen, SUI
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