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, 13-14 years old, 15-18 years old, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 2 weeks
- Team Location: Australia
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SEE NOTES FOR HOW TO WRITE ON WHITEBOARD AND PACE TIMES
6 X 50 FR STS + SC 1:15
8 X 50 K FLY/IM BY 25’S 1:05
3 X 100 IM D1-3 1:40
2 X 200 FR SP 1ST 25 OF EACH 100 3:30
2000 FRIM MAX EFFORT FOR TIME
200 CH K
200 CH S TECH FOCUS
200 CH K w FINS
4 X 50 FLY w FINS :45
4 X 50 BK w FINS :40
4 X 50 BR w FINS :45 (BRwFLYK)
4 X 50 FR w FINS :35
200 CH RECOVERY
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.
STS – STEPS TO SUCCESS (WHICH INCLUDES)
FLY – 6 FLY K + 2 STROKES NO BREATH SPRINT
BK – 6 FLY K + 4 STROKES SPRINT OFF WALLS
BR – UNDER H2O PULLOUT + 3 STROKES SPRINT
FR – 6 FLY K + 3 STROKES NO BREATH SPRINT
SC – STROKE COUNT (GOAL 8-FLY+BR, 12-FR+BK)
D1-3 – DESCEND 1-3
PETER HOWES
HEAD COACH/ADMINISTRATOR, SWIMLAND 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.