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:  9-12 years old, 13-14 years old, 15-18 years old
  • Target level:  Age Group (Advanced)
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on

The Workout

Warm Up:
    500 yoyo
    8×50 @ 1:00 free w/fins (odds- kick/evens- swim)

    8×75 @ 1:20 w/fins 25 swim/50 kick on back (odds- fly/evens-back)
    4×75 @ 1:20 25 kick w/board/50 swim (odds- breast/evens- free)

    1×500 @ 8:00 free (100 cruz/300 build/100 SPRINT)
    1×500 @ 8:00 free (100 cruz/200 build/200 SPRINT)
    1×500 @ 8:00 free (100 cruz/100 build/ 300 SPRINT)

    8×25 @ :45 RACE (odds- IM/evens- free)

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.

Read the full story on SwimSwam: Daily Swim Coach Workout #280

Source: Swimming – SwimSwam