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
- Target level: Age Group (Intermediate)
- Weeks until target meet: 6 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
2×200’s swim kick
6×75’s on 1:45 swim kick swim
drill set
3x
4×25’s on 45 free drill
2×75’s on 1:30 free swim
round one drill is one arm free working on rotation and a deep catch, round two drill is catch up free working on a longer reach and deep catch, round three is finger tip drag catch up free working on high elbows
Swim Set
2x
4×25’s on 40 easy free
3×50’s on 1:00 fast
2×75’s on 1:40 easy free
1×100 free on 2:00 all out
kick set
2x
2×125’s on 3:00
4×50’s on 1:15
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.
Free technique – stretch stroke out ,use core to pull while rotating
Pietro deriu
Head coach, Buenaventura swim club
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Please stop doing fingertip drag! It leads to shoulder problems and not much for technique.