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: In-Season Recovery
- Target age group: 9-12 years old, 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up:
4×200 @ 3:15 odds- back/evens- free (50 kick/50 drill/50 kick/50 swim)
6×100 @ 1:30 fly/breast/choice (25 kick/50 drill/25 swim)
1×100 @ 1:30 choice RACE
Drills/Arm Speed:
6×75 @ 1:30 25 underwater free/25 streamline free kick on stomach
6×75 @ 1:30 25 Tarzan free/25 streamline free kick on back
6×75 @ 1:30 25 fingertip->catch-up free/25 free kick on side
4×75 @ 1:30 free swim desc.
Kick Work: Repeat 4x
1×100 @ 2:00 fly kick (75 build/25 shooter)
1×400 @ 7:00 desc. 100 free kick w/board/200 choice kick/100 free kick w/board (<500 free time)
Recover 150 ez
SPRINT Work:
5×100 @ 1:45 BPA 50 IM/50 free
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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.