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), Age Group (Intermediate)
- Weeks until target meet: 15 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
WU
4×75 on 1:25 50 free 25 no free
3×50 on 1:10 kick choice
3×50 on :55/1:00 swim choice
Drill
6×25 on :55 Trap Drill
6×25 on :55 Triple Switch
6×25 on :55 Clock Drill
300 perfect free
Swim
2x
3×100 on 1:25/1:30/1:40 [2×100 on 1:50] free
100 on 2:00 easy
100 on 2:00 fast free
8×75 on 1:10/1:15/1:20 Odd fly/back/breast Even free
6×50 on :45/:50/:55 free
Kick
3×100 IM on 2:05/2:15
4×50 on 1:00/1:05 choice
6×25 on :40 4 lines under water
WD 100
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.
Clock Drill is kicking on the side with a 3 count with one arm straight up in the air then a 3 count with the arm bent 90 degrees then it enters the water and you switch to the other arm being straight up in the air.
Jeff LeBeau
Interim Head Coach, Indiana Swim Club
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.