Daily Swim Coach Workout #254

by Dan Dingman 0

October 23rd, 2020 Swimming Workouts, Training

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)
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Terms:
    kwb = kick with board
    uwdk = under water dolphin kick
    slk = streamline kick
    desc = descend

snorkel:
6×25 @ :45 front scull
6×25 @ :40 FR head lead active balance
6×50 @ 1:10, odds FR kwb, evens FR 6ks
:30 rest, snorkel off
4×75 @ 1:30, FR/BK slk/FR
3:00 break

fins:
16×25 @ :35, odds uwdk, evens FR #5 rule
4:00 break

6×25 @ :40 BR arms FR legs, 2 sec glide
2×50 @ 1:10 kwb, BR/FR
2×50 @ 1:00 BR/FR, fpa (fastest possible average)
2×75 @ 1:30 BK/BR/FR, desc

6×25 @ :40 BR arms FL legs, 2 sec glide
2×50 @ 1:10 kwb, BR/FR
4×50 @ 1:00 BR/FR, fpa
4×75 @ 1:30 BK/BR/FR, desc 1-2

6×25 @ :40 BR paka drill (pull-glide-kick-glide)
2×50 @ 1:10 BR/FR kwb
6×50 @ 1:00 BR/FR, fpa
6×75 @ 1:30 BK/BR/FR, desc 1-3

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.

kwb = kick with board
uwdk = under water dolphin kick
slk = streamline kick
desc = descend
fpa = fastest possible average


Stephen Clendenin
Dulles South Riding Head Coach, Nations Capital Swim Club

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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