Daily Swim Coach Workout #568

by Dan Dingman 0

October 07th, 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:  Capacity (Base) Building
  • Target age group:  15-18 years old, 19-22 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  8 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

8 x 100 @1:30 [3rd 25 fish kick progression: 1-2 FWD focus, 3-4 BWD focus, 5-6 full body undulation, 7-8 increasing tempo]
2 minute explanation of next set
4 x75 @1:00 IM no free
2×100 @1:20 IM
1×200 @ 2:45 IM
2 minute explanation of next set
2×150 @2:15 kick variable speed by 50 EN3/SP1/EN3
2×100 @1:45 kick variable speed by 25 SP1/SP3/SP1/SP3
2×50 @ 1:00 kick build to sprint by 50s
1×100 @3:00 REC
2 minute explanation of next set
1×100 @ 1:20 Pull with paddles and buoys and snorkel or breath every third stroke
1×200 @ 2:40 Pull with paddles and buoys and snorkel or breath every third stroke
1×300 @ 4:00 Pull with paddles and buoys and snorkel or breath every third stroke
1×50 @ 2:00 Recovery
1×300 @ 3:45 Pull with paddles and fins and snorkel or breath every third stroke
1×200 @ 2:30 Pull with paddles and fins and snorkel or breath every third stroke
1×100 @ 1:15 Pull with paddles and fins and snorkel or breath every third stroke

4×50 @1:00 REC


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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