Daily Swim Coach Workout #787

by Dan Dingman 0

October 01st, 2022 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:  Technique Work
  • Target age group:  9-12 years old, 13-14 years old
  • Target level:  Age Group (Advanced), Age Group (Intermediate)
  • Weeks until target meet:  14 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

    3×100 on 1:45 choice
    3×50 on 1:10 kick choice
    2×75 on 1:20 no free
    6×25 on :55 Side
    6×25 on :55 Rock and Roll
    6×25 on :55 One Arm
    300 perfect backstroke
    3×100 on 2:05 no board
    4×50 on 1:00 choice
    8×25 on :35 Odd easy Even fast flutter
        300 on 4:15/4:30/4:55 free
        2×200 FRIM on 3:15/3:25/3:35
        3×150 on 2:10/2:20/2:35 100 free 50 back
        4×100 on 1:20/1:25/1:35 free
        6×50 on :50/:55/1:00 Odd back Even free build
    WD 100
        200 on 4:00/4:30 free
        2×150 on 3:25/3:35 100 IM 50 free
        3×100 on 2:10/2:20 50 free 50 back
        4×75 on 1:25/1:35 free
        5×50 on :55/1:00 Odd back Even free build
    WD 100

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.

Rock and Roll is kicking 3 counts on each side with the face looking up. One arm is one arm backstroke with the other arm at the side.

Jeff LeBeau
Interim Head Coach, Indiana Swim Club

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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