Daily Swim Coach Workout #347

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, 15-18 years old
• Target level:  Age Group (Advanced)
• Weeks until target meet:  1 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up:
    500 yoyo
    8×25 @ :30 1/2 and 1/2 (odds- free/evens- back) w/fins

Underwater Work:
    16×50 @ 1:00 25 fly kick- rotate per round/25 free swim (every 4th back)
    8×25 breast @ :35 25 double pull-out/25 kick on back

Main Set: 4x IM order
    1×25 @ :30 kick
    1×50 @ 1:00 25 kick/25 drill
    1×75 @ 1:30 25 kick/25 drill/25 swim
    1×50 @ 1:00 25 drill/25 swim
    1×25 @ :30 swim RACE

SPRINT Work: 2x
    3×100 @ 1:30 free desc.
    8×25 @ :30 IM order RACE

Trevor Rill
Assistant Head Coach, JCC Swimming

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