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, 15-18 years old, 13-14 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level
- Weeks until target meet: 11 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Leg Drainers
200 Mix
200 IM Kick
6×25 FR RELAY STYLE
6×100 K ALT FR/BK :30 Wall Sit per 100 :30 Rest
125 Shuttle
6×100 K ALT Fly/BR 15 Squats per 100 :30 Rest
125 Shuttle
10×25 FR K ALL OUT :30 Rest
10×100 IM on 2:15
500 FR or BK Thunderkick every other 25
300 cool
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.
Great Leg Draining workout to build up kick stamina
Andrew Murrey
Head Coach, Mooresville Area Swim Team (MAST)
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts .
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