Daily Swim Coach Workout #105

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:  13-14 years old, 15-18 years old, 19-22 years old
  • Target level:  Age Group (Advanced), 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

Warm Up:
200 Swim
200 Kick
200 IM
200 Pull
200 Swim

Set#1: Freestyle/Backstroke Long Axis Catch up swimming with buoy/stick/or pull kick
4×25 Free @.45
1:00 Rest
4×50 Free @1:00
1:00 Rest
4×100 Free @1:40
1:00 Rest
8×25 Power kick with single paddle belly down @1:00
5:00 Rest
4×25 Back @.45
1:00 Rest
4×50 Back @1:00
1:00 Rest
4×100 Back @1:40
1:00 Rest
8×25 Power kick with single paddle on back @1:00

Set#2: IM Base Set
6×300’s Alternate IM and Free @5:00

Set#3: Sprint Set
4×100’s All Out on 2:00 what can you hold?

Cool Down
300 EZ


Steve Frye
Head Site Coach (Cabot), Arkansas Dolphins 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.

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