By Dan Dingman on SwimSwam

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:  19-22 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  23 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on

The Workout

    200 swim @ 3:00
    6 x 50 @ :50 [odd drill even descend]
        25 dive all out @ 1:00
        25 easy @ 1:00

    7 x 100 stroke @ 1:30/1:40/1:50/2:00
    [Round 1 3 x blue 4 x red]
    [Round 2 2 x blue 5 x red]
    [Round 3 1 x blue 6 x red]
    10 x 25 @ :30
    [odds descend, evens 12.5 sprint underwater then easy back or free]
    100 easy @ 2:00

Alex de la Pena
Head Swimming Diving Coach, Oberlin College

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.

Read the full story on SwimSwam: Daily Swim Coach Workout #277

Source: Swimming – SwimSwam