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, 13-14 years old
- Target level: Age Group (Beginner), Age Group (Intermediate), Age Group (Advanced)
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
#SC
12×75 @ 1:30 (free. back, choice)
#JC
10×75 @ 1:45
Kick
#SC
400 IM kick no board
6×50 kick choice @ 1:15 (desc.1-3 and 4-6)
#JC
300 IM kick no board
4×50 kick choice @ 1:30 descend
Drill
4x [reversed IM order with drill progression for each stroke]
4×25 drill @ :40 (free s sw, tr sw, alm cu with ft drag. swim)
25 fast from dive
25 fast with broad jump off deck
Swim
5×100 free @ 1:40, 1:50, 2:00
pace 1-2, descend 3-5
500 free moderate, build
#SC
3×150 best stroke @ 3:00 [50 stroke/100 free, 100 stroke/50 free, stroke]
3×100 second best stroke @ 2:00 [25 stroke/50 free/25 stroke, 25 free/50 stroke/25 free, stroke]
3×50 third best stroke @ 1:15 [stroke/free, free/stroke, stroke]
400 free slide and glide with snorkel, paddles, fins
Wenke Seider
Head Coach, Ojai Heatwaves
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.
