Daily Swim Coach Workout #344

by Dan Dingman 0

January 21st, 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:  13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced)
  • 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

Warm-Up:
    800 free 100 kick/50 drill/50 swim
    6×100 fly/back/breast 75 kick/25 swim 15 sec RI

Kick Set: Repeat 4x
    1×150 @ 2:15 free kick w/board desc.
    3×50 @ 1:00 fly-scull to breathe (underwater work)

Main Set:
    16×25 @ :30 IM drill/kick/swim/kick
    1×500 @ 9:00 free RACE
    8×50 @ 1:00 IM 25 kick-25 drill/25 drill-25 swim
    2×250 @ 4:30 wrist/RACE
    4×100 @ 1:45 IM desc.
    4×125 @ 1:30 free desc.
    2×200 @ 3:00 IM 25 kick-25 drill/desc.
    5×100 @ 1:30 free desc.
    1×400 IM RACE


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.

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