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: Technique Work
- Target age group: 9-12 years old, 13-14 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 50 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
PS
12 x 50 EN1 @ 1:10 (25 FIST DRILL, 25 SWIM) Feel EVF!
Rest 4:00 [Buoy, paddles, SN]
400 FR Pull EN1 with HELD PADDLES [Feel the paddle against the forearm even during recovery!]
Rest 2:00 [Keep paddles]
12 x 50 FR Pull EN1 @ 1:10 [OFFSET Paddles – feel Catch and EVF]
Rest 2:00 [No Paddles – SN is optional]
Technique 15:00 [One-arm 6 Kick Slide (other arm at side) – Be sure to have equal rotation! Also work on breathing timing]
Rest 2:00
10 x 50 FR Progressive Sprints @ 1:10
Transition 3:00 Fins on
12 x 50 EN2 6 Kick & Roll BK Drill [‘Snap’ to the other side, head still] Feel core engaged in rotation!
Rest 2:00 Get SN on
12 x 50 EN2 6 Kick & Roll FR Drill [‘Snap’ to the other side, head still] Feel core engaged in rotation!
#PreSeniorA
8 x 100 EN2 @ 1:45 (50 BK, 50 FR – Feel PIVOT, CORE engagement, and Solid CATCH!)
#PreSeniorB
7 x 100 EN2 @ 1:55 (50 BK, 50 FR – Feel PIVOT, CORE engagement, and Solid CATCH!)
#PreSeniorC
6 x 100 EN2 @ 2:10 (50 BK, 50 FR – Feel PIVOT, CORE engagement, and Solid CATCH!)
200 EZ CH
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.
Focus on catch and body pivot for the long axis strokes
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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