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: Taper
- Target age group: 9-12 years old, 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced)
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
15 Minutes Dryland/Yoga
Warm Up:
500 yoyo
5×100 free/back/choice/back/free 10 sec RI
Fly Kick/Drills: w/fins
12×25 @ :30 fly kick (1-4 on back, 5-8 hands by side, 9-12 hands in Y position)
5×25 @ :30 right arm fly w/free kick
5×25 @ :30 left arm fly w/free kick
5×25 @ :30 fly w/free kick
5×25 @ :30 fly swim
Breast Kick/Drills:
8×25 @ :40 odds- 3-kick breast/evens- streamline breast kick on back
5×25 @ :40 right arm breast w/free kick
5×25 @ :40 left arm breast w/free kick
6×25 @ :40 odds- breast w/free kick/evens- breast w/fly kick
4×25 @ :40 breast
Back Kick/Drills: w/fins
8×25 @ :30 back kick- hands by side (body position)
6×25 @ :30 back kick- supermodel drill
6×25 @ :30 six kick switch
6×25 @ :30 back swim
Free Kick/Drills: w/fins
8×25 @ :30 free kick w/board
3×25 @ :30 10-10-10
3×25 @ :30 fingertip to catch-up
3×25 @ :30 catch-up
3×25 @ :30 free
Swim Pretty:
7×50 @ 3:00 RACE from block
Trevor Rill
National Training Group Assistant Coach, Eagle Swim Team
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 on SwimSwam.
Read the full story on SwimSwam: Daily Swim Coach Workout #499
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