Daily Swim Coach Workout #388

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 (Advanced)
  • Weeks until target meet:  < 1 week
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

4x
    2×75 @ 1:30 k/d/d (FL = surf & turf, BR = 333)
    2×50 @ 1:00 stroke/FR (FL/BR = 1d1u, FR = #5 Rule)
3:00 break

4x
    1×25 @ :30 FR
    3×25 @ :40 FL
    1×50 @ :50 FR
    2×50 @ 1:00 FL
    1×75 @ 1:10 FR
    1×75 @ 1:20 FL
    Rules for FL: 5+ uwdk, head down first stroke, breath 1d1u.
3:00 break

4x
    4×25 @ :30 BR po work (1. pullout drill, 2. 1 pullout to swim, 3. 2 pullouts to swim, 4. 3 pullouts to swim).
    2×75 @ 1:35 kwb, BR/FR/BR
    3×50 @ 1:00 BR race pace

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.

1d1u = one down, one up breathing pattern.
Surf & Turf = one surf stroke (no recovery), then one normal stroke of FL.
#5 Rule = 5 under water dolphin kicks, no breathing first 5 strokes, breath every 5 strokes.


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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