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
- Target level: 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
Dryland Workout B
#A
300 – 25 Backstroke Streamline Kick/50 Free DPS
8×25@1:00 – 12.5 Scull/12.5 Free Swim o) Front Scull e) Windshield wiper scull [head down, hands under elbows, sculling in and out]
3x [*Focus on Swimming with toes up, in a straight line with an arm wrestle grip*]
2×25@:45 Backstroke Pull [Buoy between Ankles]
1×50@1:15 Backstroke Pull [Bull between thighs (normal)]
Aerobic Free
4×100@2:00 Free Swim DPS: First 2 – 60 Strokes Limit. Last 2 – 50 Strokes Limit [*You get a set number of strokes for each 100. Once you use up all of your strokes – switch to Texas Kick!!*]
4×100@2:00 Free Swim Paddles Descend 1-4 [*Get your times to know your descend. 3-5 second difference between each 100*]
200@5:00 Freestyle Swim – Take your last 100 from set above, double and try to beat it!
8×25@1:00 Dive Progression: 1) Pencil Dive w/ arm swing 2) Pencil from start position 3) Dive with arm swing 4) Dive from start position
#B
200 – 25 Backstroke Streamline Kick/25 Free DPS
8×25@1:00 – 12.5 Scull/12.5 Free Swim o) Front Scull e) Windshield wiper scull [head down, hands under elbows, sculling in and out]
3x [*Focus on Swimming with toes up, in a straight line with an arm wrestle grip*]
2×25@:45 Backstroke Pull [Buoy between Ankles]
1×50@1:15 Backstroke Pull [Bull between thighs (normal)]
Aerobic Free
4×100@2:15 Free Swim DPS: First 2 – 70 Strokes Limit. Last 2 – 60 Strokes Limit [*You get a set number of strokes for each 100. Once you use up all of your strokes – switch to Texas Kick!!*]
4×100@2:15 Free Swim Paddles Descend 1-4 [*Get your times to know your descend. 3-5 second difference between each 100*]
200@5:00 Freestyle Swim – Take your last 100 from set above, double and try to beat it!
8×25@1:00 Dive Progression: 1) Pencil Dive w/ arm swing 2) Pencil from start position 3) Dive with arm swing 4) Dive from start position
#C
200 – 25 Backstroke Streamline Kick/25 Free DPS
8×25@1:00 – 12.5 Scull/12.5 Free Swim o) Front Scull e) Windshield wiper scull [head down, hands under elbows, sculling in and out]
8×25@1:00 Back Pull o) Buoy Ankles e) Buoy Thighs [*Focus on Swimming with toes up, in a straight line with an arm wrestle grip*]
Aerobic Free
3×100@2:30 FINS Free Swim DPS: 80 Strokes Limit [*You get a set number of strokes for each 100. Once you use up all of your strokes – switch to Texas Kick!!*]
3×100@2:30 Free Swim Paddles Descend 1-3 [*Get your times to know your descend. 3-5 second difference between each 100*]
100@5:00 Freestyle Swim – Go as fast as you can and get your time!
8×25@1:00 Dive Progression: 1) Pencil Dive w/ arm swing 2) Pencil from start position 3) Dive with arm swing 4) Dive from start position
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.
Texas Kick = Fly kick on back hands by side
Mark Keaveney
Lead Age Group Coach, Stingrays Swimming
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