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 (Advanced)
- Weeks until target meet: 8 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Main – A Opt ‘5000 yds 1hr 30min
500 Swim 8:00
4 x 100 k/s/50 1:40 choice
4 x 75 Paddle 1:15 Smooth
4 x 50 Swim :45 des 1-4
reset if needed
400 Swim 6:00 neg split
4 x 100 k/s 50 1:40 choice
4 x 75 paddle 1:10 last 25 build
4 x 50 swim :50 Best Avg
reset if needed
300 swim 4:30 Neg Split
4 x 100 k/s/50 1:40 choice
4 x 75 paddle 1:05 1st 25 build
4 x 50 swim :55 Best Avg
reset if needed
200 swim 3:00 Neg Split
4 x 100 k/s 1:40
4 x 75 Paddle 1:00 smooth
4 x 50 swim 1:00 Best Avg
Happy New Year!
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.
This is our New Year’s Eve swim for the year for the masters. Happy New Year to everyone
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.