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: 23+ years old
- Target level: Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 14 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm Up
200 Choice
100 Drill 25 Rt. Arm, 25 Lt. Arm
4 x 50 Pull BC 3 (3 Breaths Rest)
2 x (3 Breaths Rest)
2 x 25 kick no board pocket fly
2 x 25 kick choice build
2 x Aerobic Ladder (1st rd swim, 2nd round any equip)
6 x 50 1st gear on :45 :50, :55, 1:00
3 x 100 2nd gear on 1:30, 1:40, 1:50, 2:00
2 x 150 3rd gear on 2:15, 2:30, 2:45, 3:00
1 x 300 4th gear Race It
LD 100
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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.