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: Speed and Power
- Target age group: 9-12 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 7 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
8 x 100 – 50 derek/50 swim
6 x 100 mod on 1:40 – 50 kick, 25 dps, 25 swim
4 x 50 fast @ 500 race pace
16 x 25 on :30 sprint – 100 race pace odd stroke
10:00 focus on turns
10 x 50 kick on 1:00 – build by 25
6 x 50 fast on 1:00 at 200 race pace free
10:00 focus on starts
5 x 100 ez cool down – 50 kick, 50 drill
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
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.
