Daily Swim Coach Workout #367

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:  2 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up:
    800 yoyo
    12×50 IM order kick/drill/swim 10 sec RI

Stroke Drills:
    6×150 @ 2:45 fly/back/breast (50 kick/25 right/25 left/50 swim)
    4×100 25 Brazillian Breast/25 fly kick on back/50 free 10 sec RI

Distance Work: Repeat 8x
    1×200 @ 3:30 free mile pace
    1×100 @ 2:00 choice 200 pace desc.

SPRINT work:
    5×200 @ 3:30 fly/back/breast/free/IM
    5×100 @ 1:40 fly/back/breast/free/IM
    8×25 @ :30 IM order


Trevor Rill
Assistant Head Coach, JCC Swimming

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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