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: Capacity (Base) Building
- Target age group: 19-22 years old, 23+ years old
- Target level: Masters (Beginner), Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 28 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
300 Swim
2 x 75 k/s/k on 1:30/1:40
4 x 50 Pull descend 1-4 on 1:00
4 x 25 choice on :35/:40
PreSet
4 x 100 breathe every 4th stroke on 1:50 #LaneA
2 x 100 breathe every 4th stroke on 2:15 #LaneB
1 x 100 breathe every 4th stroke on 2:30 #LaneC
Main Set
4x
1 x 100 on 1:35 #LaneA
4 x 75 Fr (Middle 25 IMO) Fr on 1:30 #LaneA
1 x 100 on 1:45 #LaneB
4 x 75 Fr (Middle 25 IMO) Fr on 1:40 #LaneB
1 x 100 on 2:00 #LaneC
4 x 50 Pull on 1:00 #LaneC
Post Set
6 x 25 Odd Fast / Even Make interval on :30/:35/:40
4 x 25 Odd Fast / Even Make Interval on :40 #LaneC
Cool Down
6 x 50 Drill on :20r *See Notes for Drill* #LaneA #LaneB
4 x 50 Drill on :20r *See Notes for Drill* #LaneC
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.
k/s/k – kick swim kick
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.
