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: Speed and Power
- Target age group: 23+ years old
- Target level: Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 3 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm up
450 (100 swim, 50 Drill Catch Up)
4 x
75 kick 1:30 (des/25’s 1-3)
4 x 25 no free :30
Pull
500 Pull – Negative split
1 min rest
8 x 50 Swim :50 Des 1-4, 5-8 :55 (B: 55, C: 1:00, D: 1:05)
400 Pull on 6:00 Smooth (B : 6:30, C: 7:00,D: 7:30) Smooth
6 x 50 Swim on :45 Des 1-3, 4-6 (B: 50, C:55, D: 1:00)
300 Pull on 4:30 Smooth (B: 4:45, C: 5:00, C: 5:15
4 x 50 Swim on :40 1 build, 1 fast (B: 45, C: :50, D: 55)
200 Pull on 3:00 Smooth (B: 3:15, C: 3:30, D: 3:45
2 x 50 Swim 1:15 ALL OUT
3 x loosen down
50 swim choice
25 rt arm only smooth drill
25 lt. arm only smooth drill
50 DPS (24 strokes or less)
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.