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: 13-14 years old, 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
1x
+Snorkel
2 x 400 FR Drill [200 5 Sec Sharkfin – 200 3/4] on 6:00
2 x 300 Kick [50 4FL3BR – 50 FL – 50 BR x 2] on 6:00
Rest 1:00 + Paddles + Snorkel OFF
12 x 125 FR on 1:40
[O – Build K by 25 / E – OVER Kick]
Rest 3:00 + Remove Paddles
1x
3x
[Broken 500s]
5 x 100 Freestyle on 1:20
[1 & 2 – Easy Speed / 3 – Flip the Switch / 4 & 5 – Get HOME Speed]
300 Freestyle Kick [Descend 1-3 by RD] w/Board on 6:20
Rest 2:00 + Fins
1x
24 x 50 Choice – 6 HARD UWD on :45
[Every 6th = ALL OUT]
Rest 1:00 + Remove Fins
6 x 100 on 1:40
[25 Scull – 25 Swim]
Christopher Schlegel
Head Age Group Coach, All Star Aquatics
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.
