Daily Swim Coach Workout #577

by Dan Dingman 0

October 16th, 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
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  11 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

15:00 activation and core

6 x 125 @ 2:15 R 50 free 25 head lead kick 50 choice easy
16 x 25 @ :25 4 free 4 choice no free focus on powerful walls and breakout cycle mod

10 x 100 @ 2:15 EN-3 Test set 3 Best Average Free Record fast

4 x 50 @ :50 mod fly angel drill/R-C-L-C fins
3 x 100 @ 1:40 mod 50 kick on back 50 swim 1-1
4 x 100 @ 1:40 mod fly with free kick
3 x 150 @ 2:30 fast 50 swim 1-1 50 fish kick 50 swim 1-2
4x
    4 x 25 @ :35 sprint SP-2 Shooters
    2 x 50 @ 1:05 fast fly swim
    1 x 300 @ 4:30 free moderate 8/12
100 easy


Cynthia Woods
coach, fox chapel killer whales

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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