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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

 

Sprint like you’re in the Olympics

BEGINNER WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

12×25 free (go as far as you can with your underwater travel and then swim free) on the :50

4×50 free (25 free drill/25 free) on the 1:00

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×25 free sprint, RI :30

4×50 free easy on the 1:00

4×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

16×25 free (go as far as you can with your underwater travel and then swim free) on the :40

4×50 free (25 free drill/25 free) on the 1:00

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

6×25 free sprint, RI :30

4×50 free easy on the 1:00

6×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2350

ADVANCED WORKOUT:

200 easy free (warm-up)

200 free kick

200 free pull

20×25 free (go as far as you can with your underwater travel and then swim free) on the :30

4×50 free (25 free drill/25 free) on the 1:00

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

8×25 free sprint, RI :30

4×50 free easy on the 1:00

8×25 free sprint kick, RI :20

200 easy choice (cool down)

= 2700

 

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Take a BACK road

BEGINNER WORKOUT:

200 easy (warm-up)

6×50 back kick with fins, RI :30

5×100 back with fins on the 2:15

4×50 back sprint, RI :30

4×50 back sprint, RI :30

2×50 back sprint, RI :25

2×50 back sprint, RI :25

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

400 easy (warm-up)

8×50 back kick with fins, RI :20

5×100 back with fins on the 1:50

6×50 back sprint, RI :30

6×50 back sprint, RI :30

4×50 back sprint, RI :25

4×50 back sprint, RI :25

200 easy swim (cool down)

= 2500

ADVANCED WORKOUT:

600 easy (warm-up)

10×50 back kick with fins, RI :15

5×100 back with fins on the 1:40

8×50 back sprint, RI :30

8×50 back sprint, RI :30

6×50 back sprint, RI :25

6×50 back sprint, RI :25

200 easy swim (cool down)

= 3200

I workout

BEGINNER WORKOUT:

300 easy free (warm-up)

12×25 underwater travel (use fins if you have them) on the :50

8×50 free with a snorkel if you have one on the 1:05

2×50 free on the 1:10

8×25 free on the :50 going at your 200 free pace

2×50 free on the 1:10

2×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 1700

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

16×25 underwater travel (use fins if you have them) on the :40

12×50 free with a snorkel if you have one on the :55

4×50 free on the 1:00

12×25 free on the :40 going at your 200 free pace

4×50 free on the 1:00

3×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 2450

ADVANCED WORKOUT:

500 easy free (warm-up)

20×25 underwater travel (use fins if you have them) on the :30

16×50 free with a snorkel if you have one on the :45

6×50 free on the :50

16×25 free on the :30 going at your 200 free pace

6×50 free on the :50

4×50 free sprint from the blocks if you have access

200 easy free (cool down)

= 3200

IM by set

 

Underwater Travel = streamlined underwater butterfly kick, coming up for air as needed.

BEGINNER WORKOUT:

300 easy free (warm-up)

6×50 free (25 kick/25 free) on the 1:10

12×25 IM order on the :50

4(3×50) IM by set sprint on the 1:20 – swim 3×50 fly, 3×50 back, 3×50 breast, 3×50 free

12×25 underwater travel on the :50 (use fins if you have them)

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

400 easy free (warm-up)

8×50 free (25 kick/25 free) on the 1:00

16×25 IM order on the :40

4(4×50) IM by set sprint on the 1:10 – swim 4×50 fly, 4×50 back, 4×50 breast, 4×50 free

16×25 underwater travel on the :40 (use fins if you have them)

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

500 easy free (warm-up)

10×50 free (25 kick/25 free) on the :50

20×25 IM order on the :30

4(5×50) IM by set sprint on the 1:00 – swim 5×50 fly, 5×50 back, 5×50 breast, 5×50 free

20×25 underwater travel on the :30 (use fins if you have them)

200 easy swim (cool down)

= 3200