Daily Swim Coach Workout #259

by Dan Dingman 1

October 28th, 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, 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 your choice, no freestyle]
2 minute explanation of next set
3x
    2 x 125 @ 2:10 IM Kick [50 fly, then 25 IM order;]
    4 x 75 @1:15 kick [1-4 free,] Build by 75s
1×50 @2:00 REC
2 minute explanation of next set
3x
    4 x 25 @ :40 monitor 10sec heart rate throughout, SP3
    1 x 100 @ 1:30 (boys :+/- 1:00, girls: +/- 1:04) (HR should meet or exceed avg. from 25’s)
    1 x 50 @ 2:00 REC
2 minute explanation of next set
1×400 @ 6:00 freestyle w/pads [300 EN2, broken for 10, get time for last 100 SP2] Check 10 sec HR
1×500 @ 7:00 free w/pads Broken at 300 for 10sec, 400 for 10 sec. [get times for last 2 100’s, for best average] Check 10 sec HR after last
[email protected] 9:00 free w/pads broken at 300, 400, 500 for 10 sec. [get times for 100’s for best average] check 10 sec HR after last
4×50 @2:00 REC

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.

HR = heart rate
EN = endurance training
SP = Sprint training


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.

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Unknown Swimmer
27 days ago

Lot of kick in there, but I like the second half of that workout