Daily Swim Coach Workout #417

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), Senior Age Group/ High School State Level
  • 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:
    800 free/back 200 kick/200 swim
    6×100 @ 1:30 fly/back/breast (25 kick/50 drill/25 swim)

Pull Work:
    300 @ 5:00 free pull w/buoy
    3×100 @ 1:30 free DPS
    200 @ 3:30 back pull w/buoy
    2×100 @ 1:30 back DPS
    100 @ 1:45 breast pull
    1×100 @ 1:30 breast DPS
    50 @ 1:00 fly pull
    1×50 @ 1:00 fly DPS

Kick Work: Repeat 4x (rd. 4 w/fins)
    1×200 @ 3:30 fly kick on back
    1×150 @ 2:30 free kick w/board desc. (#3 <200 free time/# 4 SPRINT)

Main Set: Repeat 8x
    1×200 @ 3:00/2:50/2:40/2:30 breast/back/fly/free desc.
    8×25 @ :30 IM order smooth

Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team

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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Age of Winters
1 month ago

Who’s doing this practice one week prior to target meet?

Reply to  Age of Winters
1 month ago

7.3k seems like a lot of yardage 1 week out from a target meet…

1 month ago

No thanks LOL

Unknown Swimmer
Reply to  Hswimmer
1 month ago

Also for 9-12 year olds?