Daily Swim Coach Workout #328

by Dan Dingman 0

January 05th, 2021 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:  6 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 breath hold underwater]
2 minute explanation of next set
8×125 @ 2:10 IM Kick [50 fly, then 25 IM order; then revolving 50 kick in IM order] [50 of kick fast, 25s pace]
1×400 @6:00 freestyle w/pads [300 EN2, broken for 10, get time for last 100 SP2] Check 10 sec HR
2 minute explanation of next set
12×75 @1:15 kick [1-4 free, 5-8 worst, 9-12 #1 no free] Build by 75s in sets of 4
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
1×50 @2:00 REC
2 minute explanation of next set
12×25 on :30 choice, monitor 10sec heart rate throughout, SP3
1×100 @ 2:00 REC
[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
2 minute explanation of next set
2×50 @1:30 backward freestyle REC
2×50 @ 1:30 underwater freestyle
2×50 @ 1:30 helicopter (or sprinkler) swims

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.

EN is endurance levels 1-3, SP is sprint levels 1-3, rec is recovery.


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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