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, 13-18 years old
- Target level: Age Group (beginner), Age group (advanced), Age group (intermediate)
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
300 free with tumble turns
200 reversed IM drill
100 free long
Kick/drill
3x
2×75 kick @ 2:00 (1.free, 2.choice)
2×50 drill @ 1:15 1.free, 2.choice (one arm drill)
Swim
#SC
3×200 free descend @ 3:15
4×75 free/stroke/free descend @ 1:30
5×50 free @ 1:00 1-2 smooth,3-5 descend
#JC
3×150 free descend @ 3:15
4×75 free/stroke/free descend @ 1:45
3×50 free descend @ 1:15
#SC
300 free/back with paddles and fins
3x
3×50 free @ :55, :50, :45
6×25 @ :30 (pick one stroke, no free)
Wenke Seider
Head Coach, Ojai Heatwaves
SwimSwam’s daily swimming workout is powered by Commit Swimming.
