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: Race Specificity
- Target age group: 13-14 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 10 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
200 Free/Back
2x
2×25 DK on Side/DK on Back @ :30
2×50 DDK @ :45
2×75 Swim w/4-6 UWDK @ 1:05
Kick (w/Zoomers)
6x
2×25 Dolphin Kick on Side @ :30
50 Swim @ :40
25 UW Max @ :30
25 AO UWDK @ :50
4×50 odds – UW Max/Swim, Evens – Swim/UW Max @ :50
100 Swim All Out w/Awesome UW’s @ 4:00
Skill
4×25 Fly Pulse Drill Hands at Side @ :35
4×25 Fly Puse Drill Hands Up w/Buoy @ :35
4×25 Fly Single Arm Drill @ :35
2x
4×25 [3/3/3] Drill @ :35
50 Swim @ 1:00
Main Set
8x
25 Fly @ :20
25 Free @ :30
4x
50 Fly @ :40
25 Free @ :30
2x
100 Fly @ 1:20
25 Free @ :30
1x
200 Fly Dive All Out
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.
200 Fly work – most swimmers had never done it before and all were going to do it at a meet that weekend
Matt Zachan
Head Age Group Coach, New Trier Aquatics
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.
