By Dan Dingman on SwimSwam

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:  Capacity (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:  6 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on

The Workout

Warm Up:
    300 yoyo
    8×50 IM order odds- kick/evens- swim 10 sec RI

Body Position/Core: Repeat 3x w/fins
    1×100 @ 2:00 fly kick (rotate/25)
    1×150 @ 2:30 back kick desc. (80/90/100)

IM work: Repeat 5x
    1×150 @ 3:00 IM/free kick w/board desc.
    1×200 @ 3:30 1- fly/2- back/3- breast/4- free/5- IM

RACE Work:
    4×50 choice RACE in heats


Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team

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.

Read the full story on SwimSwam: Daily Swim Coach Workout #469

Source: Swimming – SwimSwam