Daily Swimming Workout #8

by Dan Dingman 0

December 14th, 2019 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:  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

[email protected]: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*]
[email protected]:45 Backstroke Pull [Buoy between Ankles]
[email protected]:15 Backstroke Pull [Bull between thighs (normal)]

Aerobic Free
[email protected]: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!!*]

[email protected]:00 Free Swim Paddles Descend 1-4 [*Get your times to know your descend. 3-5 second difference between each 100*]

[email protected]:00 Freestyle Swim – Take your last 100 from set above, double and try to beat it!

[email protected]: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

[email protected]: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*]
[email protected]:45 Backstroke Pull [Buoy between Ankles]
[email protected]:15 Backstroke Pull [Bull between thighs (normal)]

Aerobic Free
[email protected]: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!!*]

[email protected]:15 Free Swim Paddles Descend 1-4 [*Get your times to know your descend. 3-5 second difference between each 100*]

[email protected]:00 Freestyle Swim – Take your last 100 from set above, double and try to beat it!

[email protected]: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

[email protected]:00 – 12.5 Scull/12.5 Free Swim o) Front Scull e) Windshield wiper scull [head down, hands under elbows, sculling in and out]

[email protected]: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
[email protected]: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!!*]

[email protected]:30 Free Swim Paddles Descend 1-3 [*Get your times to know your descend. 3-5 second difference between each 100*]

[email protected]:00 Freestyle Swim – Go as fast as you can and get your time!

[email protected]: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

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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