Daily Swim Coach Workout #605

by Dan Dingman 0

December 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:  Speed and Power
  • Target age group:  9-12 years old, 13-14 years old
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  5 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 + Core
1500 Meet Warm Up
4 x 25 OTB
8 x 75 @ 1:30 Team Turns
6 x 300 @ 4:00-3:45-3:30×2 [250]

chutes and fins and paddles backstroke
    6 x 50 @ 1:10 kick beat :50
    3 x 100 @ 2:00 swim beat 1:30
    10 x 50 @ 1:00 best average no equipment

2x
    1 x 200 @ 3:15 backstroke cruise
    3 x 50 @ :50 200-1 backstroke (tempo 1.2)
    4 x 25 @ :25 100-1 (tempo 1.1)


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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