Daily Swim Coach Workout #99

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:  1 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

9 minutes dry land
10 x 100 @1:30 [3rd lap under water]
2 minute explanation of next set
80 x 25 @ :35 [4x: 4 fly drill + 1 swim fast, etc. in IM order]
2 minute explanation of next set
20 x 25 @ :40 fish kicks with fins (dolphin kick on side with 1 arm extended and exaggerated undulation) (#1-5 focused on front part of fish kick; 6-10 focused on back part of fish kick; 11-15 focused on full body undulation; 16-20 focused on tempo)
2 minute explanation of next set
10 x 25 @ 1:00 backward freestyle
2 minute explanation of next set
10 x 25 @ :45 underwater freestyle
10 x 25 @ 1:00 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.

Leave a Reply