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: Base building
- Target age group: 9-12 years old
- Target level: Age group (advanced), Age group (intermediate)
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Swimmers in this group range from 11-12 B to AAA level (Red to J.O. level for SCS). There are 14 swimmers in the group and we utilize 3 short course lanes daily.
\”There is a saying: a champion is someone who is willing to be uncomfortable.\”
-Pat Summitt
Pre Meet Warm up
1x
4×200 (mod/fast) on 3:50 (Fr, IM d, Fr Neg Split, IM Swim)
4×50 (mod/fast) on 1:00 (IM order k/s) DPS on the way back
2×25 on 40 (sprint choice) Get your tempo up
Kick
4x through
2×75 (fast) fly,bk,br on 1:40
4×25 on 40 fr (sprint)
Ramp up
FOUNDATIONS SET!
[4 dolphin kicks – Zero 2 (in and out) – Tight streamlines past flags]
[Breathe E3 on fr, EO on fly – Proper and complete pullouts on brst]
1x
5×50 on 50/:60 fly/fr (fast fly, smooth fr)
5×50 on 45/50 fr (low strk count-make the base)
5×50 on 50/:60 br/fr (fast brst, smooth fr)
5×50 on 45/50 fr (low strk count-make the base
5×50 on 50/:60 bk (fast bk, smooth fr)
Main Set IM
1x
1×300 (mod)IM on 5:30
3×100 (fast) IM on 1:50
1×300 (mod/fast) IM on 5:20
3×50 (fast) IM on 50 (fly,bk-bk,br-br,fr)
1×300 IM on 5:10
3×25 on 30 sprint choice
ez 25 on 40 fr
Cool Down
8×50 on 50 (ascend 1-4)
Bryan Dedeaux
Head Age Group Coach, SET Swim (Saddleback El Toro)
SwimSwam’s daily swimming workout is powered by Commit Swimming.
