Welcome!

Featured

Posted on by
7

Welcome to My Daily Swim! 

You’ll find free workouts for BEGINNING, INTERMEDIATE and ADVANCED swimmers *below.  If you are looking for a specific type of workout, just go to WHAT KIND OF WORKOUT ARE YOU LOOKING FOR, which is located on the right sidebar of this page.  The drop down menu will show you the different workouts you can choose from.  

If this is your first time here, make sure you read our Q&A section before you begin.  Dryland (strength training) information can be found HERE.   

Have fun and make sure you let us know how it’s going!

*If you cannot see the workouts below, click the HOME tab. 

Disclaimer – Always make sure to see your doctor before starting any type of exercise program.  Stop immediately if you feel any pain or discomfort. 

Descend

Posted on by
Reply

BEGINNER WORKOUT:

200 easy swim (warm-up)

500 free, 400 free, 300 free, 200 free, 100 free, RI :20

200 easy swim (cool down)

= 1900

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

500 free, 400 free, 300 free, 200 free, 100 free, 100 free, 200 free, 300 free, 400 free, 500 free, RI :15

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

1000 easy swim (warm-up)

1000 free kick

2×500 free, RI :10

2×400 free, RI :10

2×300 free, RI :10

2×200 free, RI :10

2×100 free, RI :10

200 easy swim (cool down)

= 5200

x200 pull

Posted on by
Reply

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×200 free pull, RI :20

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×200 free pull, RI :15

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×200 free pull on the 2:45

10×100 free on the 1:30

200 easy swim (cool down)

= 3200

Kick/catch up free drill/free

Posted on by
Reply

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×75 (25 free kick/25 catch up free drill/25 free), RI :20

10×50 free kick on the 2:00

6×50 free sprint on the 1:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:30

10×50 free kick on the 1:30

4×50 free sprint on the 1:15

4×50 free sprint on the 1:15

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

8×75 (25 free kick/25 catch up free drill/25 free) on the 1:20

10×50 free kick on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

4×50 free sprint on the 1:00

400 easy swim (cool down)

= 2800

What IM fighting for

Posted on by
Reply

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 IM kick

5×100 IM, RI :20

200 easy swim (cool down)

= 1100

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 IM kick

5×200 IM, RI :20

5×100 IM, RI :15

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 IM kick

5×200 IM on the 3:00

10×100 (odd 100s IM/even 100s free) on the 1:40

200 easy swim (cool down)

= 3200

50 free

Posted on by
Reply

DRYLAND

WARM-UP:

5 minute jog

CIRCUIT:

Repeat 2 times:

Rest :20 between each exercise.

:40 push ups, :40 bench dips, :40 wall balls, :40 lunges, :40 pull ups

SWIMMING

BEGINNER WORKOUT:

6×50 easy swim on the 2:00 (warm-up)

50 choice, 100 choice, 50 choice, 200 choice, RI :20

300 easy swim (cool down)

= 1000

INTERMEDIATE WORKOUT:

8×50 easy swim on the 1:30 (warm-up)

50 free sprint, 100 free, 50 free sprint, 200 free, 50 free sprint, 300 free, 50 free sprint, RI :20

10×50 free pull on the 1:00

300 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

10×50 easy swim on the 1:00 (warm-up)

50 fast free, 100 free, 50 fast free, 200 free, 50 fast free, 300 free, 50 fast free, 400 free, 50 fast free, 500 free, 50 fast free, RI :20

10×50 free pull on the :50

200 easy swim (cool down)

= 3000

Simple and FREE

Posted on by
Reply

BEGINNER WORKOUT:

200 easy swim (warm-up)

16×25 free kick on the 1:00

16×25 free (odd 25s sprint/even 25s easy) on the :50

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :50

20×25 free (odd 25s sprint/even 25s easy) on the :45

20×25 IM order on the :50

200 easy swim (cool down)

= 2100

ADVANCED WORKOUT:

500 easy swim (warm-up)

20×25 free kick on the :40

20×25 free (odd 25s sprint/even 25s easy) on the :30

20×25 IM order on the :30

20×25 free no breather on the :40

500 easy swim (cool down)

= 3000

10 minute swim

Posted on by
Reply

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

10 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 10 minutes

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

20 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 20 minutes

ADVANCED WORKOUT:

500 easy swim (warm-up)

30 minute swim as many yards as possible

200 easy swim (cool down)

= 700 + 30 minutes