Daily Swim Coach Workout #426

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:  Capacity (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:  6 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up:
    400 yoyo
    6×50 choice odds- kick/evens- swim

Kick Work: Repeat 4x desc.
    1×150 @ 3:00 free kick w/board (200 PB +6, +4, +2, 0)
    1×100 @ 1:45 odds- free/evens- back

Pull work:
    8×50 pull @ 1:00 odds- free/evens- choice
    8×50 drill @ 1:00 odds- 10-10-10 free/evens- choice
    8×50 @ 1:00 odds- free/evens- choice

Main Set:
    1×200 IM @ 3:30 (150 build/50 RACE)
    1×200 IM @ 3:30 (100 build/100 RACE)
    1×200 IM @ 3:30 (50 build/150 RACE)
    1×200 IM @ 3:30 RACE (PB +3)


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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