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 (Beginner), Masters (Intermediate), Masters (Advanced)
- Weeks until target meet: 5 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Capacity workout to help swimmers recognize sustainable effort levels, but also challenge them to adjust the effort. Fitness development comes with managed rest intervals.
Warm Up
300 loosen
100 kick
2 x 50 as 25 Drill Choice + 25 Aerobic @10R
4 x 25 Descend 1-4 on :30 or :35
Main Set
[COACH: EXPLAIN to swimmers the goals are to be consistent for the 3 x 100 within each round – i.e. same pace / same time for each 100, AND to get a bit faster for each Round. Remind them to start the first round as a steady aerobic pace, but not too strong. The third round will be getting anaerobic and uncomfortable, but achievable. This is usually easier to verbally explain instead of trying to write out instructions.]
3x
3 x 100 free @ 2:00 (or interval that gives ~:10R) [COACH: see note above]
1 x 100 ez recovery @1:50
1 x 300 free – descend by round [For Time. COACH: Before Swimmers start the 300, challenge them to hold the pace of the 3 x 100 they just did. Watch clock for swimmers and discuss times.]
1 × 100 easy choice recovery
Warm Down
200 easy choice
Coach Lana Burl, Masters Coach
[email protected]
lbendurance.com
Prime Aquatics, Alcoa, TN www.primeaq.com
USMS, USA Swimming, USA Triathlon
Lana Burl
Masters Coach, Prime Aquatics
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.