Daily Swim Coach Workout #545

by Dan Dingman 0

September 14th, 2021 Swimming Workouts, Training

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

The Workout

Warm Up:
    600 yoyo
    8×50 @ 1:00 drill odds- free/evens- back

Axis Work: Repeat 4x w/fins (odds- back/evens- free)
    4×75 @ 1:20 kick
    4×50 @ 1:00 swim

Test Set: Swim ‘Til You Drop!!
    31×100 @ 2:00 desc. 2 sec/100 -> 1:00

Warm Down:
    300 cruz

Something fun…maybe…

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.

This is a test set I like to give my athletes at the end of an eight week training cycle. It’s a 100 free pacer test. I want to see how many 100’s they can make starting on 2:00 as the time descends to 1:00.


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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