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 (Beginner), Age Group (Intermediate), 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
WU
3×100 on 1:45 choice
4×50 on 1:10 kick choice
100 swim no free
Drill
6×25 on :50 Shark fin switch
6×25 on :50 Trap Drill
6×25 on :50 Triple Switch
300 swim perfect free
Kick
300 IM no board
2×150 on 3:05 choice
3×100 w/fins on 1:40 choice
4×50 w/fins on :50 choice
Swim
3×150
4×100
5×50
6×25
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.
Triple Switch is 3 arm pulls then glide on your side for a 6 count. The last set everyone makes up their own intervals and how they want to swim each set of swims.
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.