Daily Swim Coach Workout #104

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:  15-18 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • 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

15 minutes dry land
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
9 x 50 @ 1:05 stroke drill (3 of each of the strokes) fly 2 right 2 left 3 full, back catch up perpendicular to surface, breast one pull/ two kick
3x
2 x 200 IM on 3:10
3 x 100 IM order by 100 no free on 1:20
1 x 50 recovery free 1:00
2 minute explanation of next set
5 x 200 @ 2:50 pull free breathing 3/5/7/5 by 50
2 minute explanation of next set
4 x
3 x 50 on :40
1 minute recovery (Leave on next available top)
4 x 50 cool down on 1:00


Darren Sandvig
Coach, Golden West Swim Club (currently)

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.

Leave a Reply