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: 9-12 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: 7 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-up
2x
300 @ 4:45 [2x – 75 Free, 75 Bk]
200 IM @ 3:30 K/Sw
100 Fr @ 1:30 50 Max DPS – 50 Build
2x
2 x 50 Fr @ :45 Build Each
4 x 25 Choice @ :30 B.O.
Main
1 x 75 Fr @ 2:00 – P200
1 x 125 EZ @ 2:30
4 x 50 Fr @ 1:00 – P200
1 x 100 EZ @ 2:00
6 x 25 Fr @ :45 – [2 Breaths MAX per 25 – ALL OUT]
1 x 100 EZ @ 2:00
100 RACE w/ FINS
3 x 200 EZ @ 3:30 [75 Fr, 25 Bk]
1 x 75 ST @ 2:00 – P200
1 x 125 EZ @ 2:30
4 x 50 ST @ 1:00 – P200
1 x 100 EZ @ 2:00
6 x 25 ST @ :45 – [ALL OUT]
1 x 100 EZ @ 2:00
100 RACE w/ FINS
Post Main
2x
8 x 25 @ :40 [2x -12, 10, 8, 6 Kicks – All Underwaters are RACE – Then EZ Swim]
:30 to Get Paddles
4 x 75 Fr @ 1:20 Swim w/ Paddles – Stay Long – Alt Breathing (3 or 5)
WD
3 x 100 EZ @ 1:45
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.
P200 = 200 Pace
Adam Ritchie
Coach, Greater Philadelphia Aquatic Club
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.
