Daily Swim Coach Workout #110

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, 13-14 years old
  • Target level:  Senior Age Group/ High School State Level
  • Weeks until target meet:  8 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm up
600 swim @ 8:30
4 x 125 cruise @ 2:00
6 x 75 (25 free, 25 choice, 25 free) @1:15
8 x 50 variable sprints (pick two 15yard segments per 50) @1:00
8 x 25 from float [email protected] 45
50 ez
Main set #1 2x
1 x 200 free (50 cruise, 100 strong, 50 fast)@ 2:50
4 x 100 steady effort @ 1:20
1 x 100 cruise @ 1:30
2 x 100 fast @ 1:30
Main set # 2 4x max effort
25 sprint from block @:30
50 sprint @ :45
25 sprint no breath @:30
100 ez


Chris Cipolla
Head Coach Director of Competitive aquatics, Westfield Ymca

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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