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Daily Swim Coach Workout #943

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:  9-12 years old, 13-14 years old
  • Target level:  Age Group (Advanced)
  • 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:
500 SKIPS @ 12:00
1:00 Transition, Board ON
2x
1 x 100 Kick @ 2:10
1 x 100 Kick @ 2:00
1 x 100 Kick @ 1:50

1:00 Transition, Board OFF
8 x 25 Scull/Swim @ :30
4 x 50 Drill/Build @ 1:00
8 x 50 @ 1:00 Descend 1-4 to 500GRS
2:00 Transition

Main Set:
4 x 50 @ 1:00 500GRS
1 x 50 @ :50 500GRS
4 x 25 @ :25
1 x 50 @ 1:30 EASY
1 x 100 FAST @ 2:00

3 x 50 @ 1:00 500GRS
2 x 50 @ :50 500GRS
6 x 25 @ :25
1 x 50 @ 1:35 EASY
1 x 100 FAST @ 2:15

2 x 50 @ 1:00 500GRS
3 x 50 @ :50 500GRS
8 x 25 @ :25
1 x 50 EASY @ 1:40
1 x 100 FAST @ 2:30

1 x 50 @ 1:00 500GRS
4 x 50 @ :50 500GRS
4 x 25 @ :25
75 Easy @ 2:00

500/400 For Time OTB
200+Easy

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.

GRS = Goal Race Speed
SKIPS = Swim/Kick/IM/Pull/Swim by 100
OTB = Off the Blocks


Chris Coraggio
Head Coach, Barracuda Swim Club of Northeast Tennessee

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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