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: 13-14 years old, 9-12 years old
- Target level: Age Group (Advanced)
- 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
15:00 Activation +Core
1500 Meet Warm Up
4 x 25 OTB
16 x 50 @ :55 descend by 1-5, 6-9, 10-12, 13-14, 15 easy 16 maximum pick your focus for Spire
Test #1
8 x 100 @ 3:00 Kick Best Effort
4x (fins)
4 x 25 @ :25 Snorkels and fins fly
3 x 50 @ :50 RCLC fly
1 x 200 @ 3:15 [Round 1 50 fly, 2 100 fly 3 150 4 200]
2 x 25 @ :35 No breath fly
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.
RCLC, right arm, both, left arm, both
Cynthia Woods
coach, fox chapel killer whales
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.