Daily Swim Coach Workout #581

by Dan Dingman 0

October 20th, 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:  3 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 IM order (odds- 25 kick/25 drill, evens- 25 drill/25 swim)

Kick Set: Repeat 4x
    4×75 @ 1:30 IM kick w/fins
    4×50 @ 1:00 IM swim

Main Set:
    1×800 @ 14:00 free 400 kick/400 swim
    4×100 @ 1:45 free/breast/back/fly
    1×600 @ 10:30 free 300 kick/300 swim
    3×100 @ 1:45 free/breast/back
    1×400 @ 7:00 200 kick/200 swim
    2×100 @ 1:45 free/breast
    1×200 @ 3:30 100 kick/100 swim
    1×100 @ 2:00 free RACE for time


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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