Daily Swim Coach Workout #108

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:  19-22 years old
  • Target level:  National/ Collegiate Level
  • Weeks until target meet:  5 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

1000 (444) on 15:00

REPEAT CYCLE 3X
2x 100s on 1:30 DPS w/ Snorkel & Overkick
2x 50s on :45 Build
4x 25s on :30 Variable Sprint

REPEAT CYCLE 3X
1x 75 Descend on 1:10
1x 75 Descend on 1:05
1x 75 Descend on 1:00
1x 25 SPRINT on :30
1x :45
1x 200s Kick w/ Fins SPRINT on 4:30
1x 25 SPRINT on :30
1x 75 Ascend on 1:00
1x 75 Ascend on 1:05
1x 75 Ascend on 1:10
1x :45
2x 200s SPRINT on 4:30
-Broken 10 @ Fifty

5x 100s EZ on 1:30


Pieter Ritz
Assistant Coach- Men’s and Women’s Swimming & Diving, Cleveland State University

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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