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, 19-22 years old, 23+ years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 2 weeks
- Team Location: Australia
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
SEE NOTES FOR HOW TO WRITE ON WHITEBOARD AND PACE TIMES
3 X 100 FR w FINS BR4 TO ONE SIDE OF THE POOL 6 FLY K EVERY WALL 1:25
4 X 100 IMO NEG SPLIT EACH 100 1:50
4 X 50 K FLY/BK BY 25’S :55
4 X 50 K FLY/BR BY 25’S 1:00
4 X 50 K FLY/FR BY 25’S :55
4 X 100 STROKE K D1-4 2:00
400 STROKE K MAX EFFORT FOR TIME
200 FR/STROKE BY 25’S RECOVERY
4 X 100 STROKE A1-4 :15 REST
IF K
8 X 50 STROKE SP/TECH BY 25’S 1:00
4 X 100 STROKE K D1-4 2:00
400 STROKE K MAX EFFORT FOR TIME
200 FR/STROKE BY 25’S RECOVERY
10 X 50 FR P w PADS :50
PETER HOWES
HEAD COACH/ADMINISTRATOR, SWIMLAND SWIM CLUB
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.
