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: Capacity (Base) Building
- Target age group: 9-12 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 14 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
30:00 water polo
400 ez – 50 derek, 50 swim
2:00
28 x 25 on :30 – midpool transition IM turns (FL-FL/FL-BA/BA-BA/BA-BR/BR-BR/BR-FR/FR
2:00
3 x
4 x 100 fast on 1:20 best time interval – others go on different intervals
1 x ez 100 on 1:30
2:00
5 x 100 kick on :15 rest, IM order build x 25, last one IM for time sprint
4 x 50 ez cool down
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.
derek – swim with kickboard between legs
Derek Amerman
Swim Coach, Peoria Notre Dame High School, Peoria Area Water Wizards
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