Daily Swim Coach Workout #264

by Dan Dingman 0

November 02nd, 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:  9-12 years old, 13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up:
    400 yoyo
    6×100 @ 1:45 free 25 kick/50 drill/25 swim

Kick Work: 2x Ladder
    4×75 @ 1:45 free desc 1-4/5-8 (5-8 faster than 1-4) w/board
    2×150 @ 3:30 IM/free on back
    1×300 @ 6:00 IM skull to breathe

Let’s Do Some Sprinting: SPRINT w/fins (>10 sec. rest)
    10×50 @ :50 fly
    1×50 @ 1:00 ez
    10×50 @ :50 back
    1×50 @ 1:00 ez
    10×50 @ :50 breast w/free kick
    1×50 @ 1:00 ez
    10×50 @ :50 free
    1×50 @ 1:00 ez
    10×50 @ :50 IM


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.

yoyo- you’re on your own. I allow them to do whatever strokes or drills they want for the first part. As long as it adds up to the yardage I want. This allows them to wake up and actually focus on the rest of the practice.

Trevor Rill
Assistant Head Coach, JCC Swimming

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.

Leave a Reply

Notify of
Inline Feedbacks
View all comments