Daily Swim Coach Workout #431

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:  < 1 week
• 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 25 kick/25 drill 10 sec RI

Drill Work: w/fins
    8×75 @ 1:30 odds- free/evens- choice 25 fly kick shooter/25 kick on back/25 swim

Kick Work:
    1×200 @ 3:30 free kick w/board
    1×200 @ 3:30 50 swim/150 kick
    1×200 @ 3:30 100 swim/100 kick
    1×200 @ 3:30 150 swim/50 kick
    1×200 @ 3:30 swim

Back Half:
    1×200 @ 3:15 free swim
    1×200 @ 3:15 150 build/50 RACE
    1×200 @ 3:15 100 build/100 RACE
    1×200 @ 3:15 50 build/150 RACE
    1×200 @ 3:15 RACE

SPRINT Work:
    20×25 @ :30 IM order

Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.