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: 13-14 years old, 9-12 years old, 15-18 years old
- Target level: Senior Age Group/ High School State Level, Age Group (Advanced), National/ Collegiate Level
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SR/PS1
#SeniorA #SeniorB #PreSeniorA
12 x 50 EN1 (Odd FR, even BK) @ 1:00 Build tempo on BK
#PreSeniorB
10 x 50 EN1 (Odd FR, even BK) @ 1:10 Build tempo on BK
Rest 4:00 Snorkels
[Do only one of these sets, based on BR Kick base time QUICK HEELS!]
10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:10 *
[10 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:15 *
[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:25 **
[9 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:30 **
[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:40 ***
[8 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:45 ***
[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 2:55 ****
[7 x 100 BR Kick (w SN, Heels to Hands) EN2 @ 3:00 ****
Transiton 3:00 [40:00]
Radical Cobra Progression 20:00 See NOTES
Transition 2:00 BEEPERS
Vertical Kick BR 5:00 [Set Beepers to 1.10 – Heels up quickly at Beep!]
A
20 x 25 BR Swim EN2 @ :45 [BEEPERS, No Pullout, get right to stroke rhythm]
Transition 3:00
B
#SeniorA
2 x 550 FR PULL EN2 @ 7:30 [1:21]
#SeniorB
2 x 500 FR PULL EN2 @ 7:30 [1:30]
#PreSeniorA
2 x 450 FR PULL EN2 @ 7:30 [1:40]
#PreSeniorB
2 x 400 FR PULL EN2 @ 7:30 [1:52]
Transition 3:00
#SeniorA
12 x 50 BR EN2 @ 1:00 TEMPO!
#SeniorB
10 x 50 BR EN2 @ 1:10 TEMPO!
#PreSeniorA
9 x 50 BR EN2 @ 1:15 TEMPO!
#PreSeniorB
9 x 50 BR EN2 @ 1:20 TEMPO!
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.
This is actually a combination of technique and race-specific training for BR. We are emphasizing the tempo of the stroke for racing, and using drills (Cobra drill, Vertical kicking) to bring us to the full stroke at tempo at the end of the practice.
Note: The aerobic FR pull set is in there to promote feel for the water and aerobic capacity and also because I have to split the group in two because I don’t have enought tempo trainers for everyone!
Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee
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