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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

 

Distant Medley

Individual Medley (IM) order = fly, back, breast, free

BEGINNER WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 2:00

4×100 back on the 2:00

4×100 breast on the 2:00

4×100 free on the 2:00

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×100 IM, RI 1:00

200 easy choice (cool down)

= 3200

INTERMEDIATE WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 1:45

4×100 back on the 1:45

4×100 breast on the 1:45

4×100 free on the 1:45

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×200 IM, RI :45

200 easy choice (cool down)

= 3500

ADVANCED WORKOUT:

500 easy (100 free, 75 fly, 75 back, 75 breast, 75 free, 100 free) (warm-up)

4×100 fly on the 1:30

4×100 back on the 1:30

4×100 breast on the 1:30

4×100 free on the 1:30

3×200 IM kick/swim (25 fly kick, 25 fly, 25 back kick, 25 back, 25 breast kick, 25 breast, 25 free kick, 25 breast), RI 1:00

3×400 IM, RI :30

200 easy choice (cool down)

= 4100

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Breakout

It’s almost been 2 YEARS since we last posted!  Work, kids, and life just kind of got in the way and this website took a backseat.  We’ll try to do better this year (or what’s left of 2018).

 

Breakout = the breakout is when you surface from being underwater after doing your start or turn.  If you’re freestyle, the bottom arm of your streamline should be the arm that begins your stroke.

BEGINNER WORKOUT:

200 easy free (warm-up)

8×25 free kick fast on the :50

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:40

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

INTERMEDIATE WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :40

8×75 (25 free kick, 25 fingertip drag drill, 25 free) on the 1:30

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

ADVANCED WORKOUT:

200 easy free  (warm-up)

8×25 free kick fast on the :30

8×75 (25 free kick, 25 free fingertip drag drill, 25 free) on the 1:20

10×25 free sprint, RI :20

10×50 free sprint, RI :30

10×25 free sprint, RI :10

10×50 free sprint, RI :20

200 easy choice

12×12.5 free sprints working on breakout, RI :20 – start each one the wall (you can walk or swim in)

200 easy free (cool down)

= 3200

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

 

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