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
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Age Group (Intermediate)
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
200 Free Build
Swim and Kick
8 x 150 :30 Wall Kick HARD / FlipTurn / 100 FR SPRINT @ LTB +:05/ FlipTurn / 50 FR Medium
125 shuttle
200 IM
Kick
2x (Chute / No Chute)
8 x 50 Kick All out on :10 Rest ( IMO 2xFL, 2x BK, 2xBR, 2xFR)
4 x 100 IMO Kick Fast Down, Sprint Back on :15
4 x 200 IMO Kick Fast Down, Sprint Back on :20 rest alt chutes
Andrew Murrey
Head Coach, Mooresville Area Swim Team (MAST)
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.