Daily Swimming Workout #7

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:  Base building
• Target age group:  9-12 years old, 13-18 years old
• Target level:  Age group (advanced), Age group (intermediate)
• 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

#gold
Warm up
800 S.K.P.S.
Pre set
8×50 Descend @1:00
Main set
8×200 ascend/Descend @3:00
Pull/kick set
2x
2×200 Breath [3/5/7/3] @3:15
Rest 1:00
2×75 kick R/L/BK @1:30
Rest 1:00
4×25 F.E.E.F. @0:40
Warm down
300
#Bronze
Warm up
200 sw
200 k
200 pull
Pre set
8×25 F.E.E.F. @0:45
Main set
2×100 P.S. @2:30
Rest 1:00
4×50 build @1:20
Rest 1:00
8×25 F.e.e.f. @0:45
Rest 1:00

#Bronze+
Warm up
200 sw
200 k
200 p
pre set
10×50 @1:00
Main set
2×100 P.S. @2:15
Rest 1:00
4×50 build @1:05
Rest 1:00
8×25 F.E.E.F. @0:45
Rest 1:00
Warm down
200

#silver
Warm up
600 S.K.P.S.
Pre set
8×50 Descend @1:10
Main set
2×200 Build @3:30
Rest 1:00
5×100 @1:50
Rest 1:00
Pull/kick set
2x
2×150 Breath [3/5/7/3] @2:45/3:00
Rest 1:00
2×75 kick R/L/BK @1:45
Rest 1:00
4×25 F.E.E.F. @0:40
Warm down
300

Morgan Schreiber
Head Coach, PenBay Sailfish

SwimSwam’s daily swimming workout is powered by Commit Swimming.