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: Race Specificity
- Target age group: 9-12 years old, 13-14 years old, 15-18 years old
- Target level: Age Group (Intermediate)
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
10 Minute Dryland
Warm Up:
500 yoyo
10×50 @ 1:00 fly/back/breast/free/IM (odds- kick/evens- swim)
Distance Free Work: (100’s should add up to 500 goal time)
1×250 @ 4:00 free (200 swim build/50 kick)
1×100 @ 1:45 free- 500 pace
1×200 @ 3:15 choice (150 swim build/50 kick)
1×100 @ 1:45 free- 500 pace
1×150 @ 2:30 free (100 swim build/50 kick)
1×100 @ 1:45- 500 pace
1×100 @ 1:45 choice (50 swim/50 kick)
1×100 @ 1:45- 500 pace
1×50 @ 2:00 free kick
1×100 @ 1:45- 500 pace
50 ez
Mid-Distance Stroke Work: Repeat 7x
100 @ 2:00 cruz
1×50 @ 1:00 200 pace desc (0, -1, -2, -3, -4, -5, -6)
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.