Home Swimming Pool Daily Swim Coach Workout #418

Daily Swim Coach Workout #418

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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, 13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  2 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up:
    400 yoyo
    6×50 25 free/25 fly/back/breast @ 10 sec rest

Drill Series: Repeat 4x odds- free/evens- back
    1×100 @ 2:00 pull
    1×50 @ 1:00 kick w/board

Mid-Distance Work:
    1×200 @ 3:30 free (25 swim/175 kick)
    1×100 @ 1:45 free
    1×200 @ 3:30 free (50 swim/150 kick)
    1×100 @ 1:45 not free
    1×200 @ 3:30 free (75 swim/125 kick)
    1×100 @ 1:45 free
    1×200 @ 3:30 free (100 swim/100 kick)
    1×100 @ 1:45 not free
    1×200 @ 3:30 free (125 swim/75 kick)
    1×100 @ 1:45 free
    1×200 @ 3:30 free (150 swim/50 kick)
    1×100 @ 1:45 not free
    1×200 @ 3:30 (175 swim/25 kick)
    1×100 @ 1:45 free
    1×200 @ 4:00 free chase swim

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.