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

The Workout

Warm Up:
    400 yoyo
    6×50 @ 1:00 (odds- back/evens- breast)

Pull/Kick Set:
    6×125 @ 2:15 50 pull/50 kick w/board/25 swim FAST (odds- free/evens- choice)

Endurance Set:
    500 @ 8:00 free
    100 @ 2:00 IM
    400 @ 7:00 free
    200 @ 3:00 IM
    300 @ 6:00 free
    300 @ 4:00 IM

SPRINT Set:
    10×25 @ :25 free w/fins (odds- breath control/evens- RACE)

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

yoyo- you’re on your own. You can work on whatever you want as long as it adds up to the yardage I want.


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 #302

Source: Swimming – SwimSwam