Daily Swim Coach Workout #224

by Dan Dingman 0

September 23rd, 2020 Swimming Workouts, Training

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
  • Target 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

1 x 400 @ 6:00 Easy
1 x 400 @ 6:00 Moderate Pull
1 x 400 @ 7:00 Moderate Kick
1 x 400 @ 7:00 25 Drill / 25 Accelerate

20 x 50 @ :45 descending sets of 4

Super 100s [upon missing one, skip the next, then get back in]
1 x 100 @ 2:01 (under 1:15)
1 x 100 @ 2:01 (under 1:14)
1 x 100 @ 2:01 (under 1:13)
1 x 100 @ 2:01 (under 1:12)
1 x 100 @ 2:01 (under 1:11)
1 x 100 @ 2:01 (under 1:10)
1 x 100 @ 2:01 (under 1:09)
1 x 100 @ 2:01 (under 1:08)
1 x 100 @ 2:01 (under 1:07)
1 x 100 @ 2:01 (under 1:06)
1 x 100 @ 2:01 (under 1:05)
1 x 100 @ 2:01 (under 1:04)
1 x 100 @ 2:01 (under 1:03)
1 x 100 @ 2:01 (under 1:02)
1 x 100 @ 2:01 (under 1:01)
1 x 100 @ 2:01 (under 1:00)
1 x 100 @ 2:01 (under :59)
1 x 100 @ 2:01 (under :58)
1 x 100 @ 2:01 (under :57)
1 x 100 @ 2:01 (under :56)
1 x 100 @ 2:01 (under :55)
1 x 100 @ 2:01 (under :54)
1 x 100 @ 2:01 (under :53)
1 x 100 @ 2:01 (under :52)
1 x 100 @ 2:01 (under :51)
1 x 100 @ 2:01 (under :50)
1 x 100 @ 2:01 (under :49)
1 x 100 @ 2:01 (under :48)…

1 x 25 No Breath BC
1 x 50 1 Breath BC
1 x 75 2 Breaths BC
1 x 100 3 Breaths BC

1 x 400 Easy

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

Annual set in which each swimmer does as many 100s as he can until he misses the goal time. We set a goal for the whole team–everyone make it through 1:00, for example–and keep records as to how far people get. Set ends when the last swimmer misses.


David Fox
Head Coach, Phillips Academy

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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