Swimming

Daily Swim Coach Workout #934

April 29, 2024

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: Technique Work
Target age group: 9-12 years old
Target level: Age Group (Intermediate)
Weeks until target meet: 3 weeks
Team Location: United States
Course: 25 Yards
Shared workout link: Click here to view this workout on commitswimming.com

The Workout

2/22/24 Youth (9-13 year olds) 18 practices to meet

Warm Up
    1x 500 free S/K/P/K/S @ 10:00
    1x 300 IM drill/kick/swim @ 6:00

Pre-Set (2x rounds)
    2x 75’s free w/paddles @ 1:30 (R arm/ L arm/ build)
    2x 75’s back w/paddles @ 1:30 (R arm/ L arm/ build)
    1x 200 free/back @ 4:00

Main Set
    4x 50’s side kick w/board, fins, & snorkel @ 1:15
    1x 200 free drill: 6 kick switch w/fins & snorkel @ 5:00
    1x 200 back drill: 6 kick switch w/fins @ 5:00
    3x 50’s free des 1-3 @ 1:10
    3x 50’s back des 1-3 @ 1:10
    1x 100 Easy

Cool Down
    10x 50’s free/back POH @ 1:30

View on commitswimming.com

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.

des = descending
POH = Paddle on head
Practice goal is to improve shoulder and hip rotation on Free & Back