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), Masters (Intermediate), Masters (Beginner)
- Weeks until target meet: 8 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Masters distance workout, especially for triathletes and open water swimmers.
Warm Up [900]
300 Loosen Choice
2 x 100 Kick 1. IM, 2. Choice @:10R
4 x 50 alternate NFC/Free as 25 drill/25 swim @:10R
200 swim with fins – focus on Underwater kicks off each wall, and easy exhalation between
Main Set [2300/3200]
300 kick as 75 Quiet (no splash), 25 Fast (all the splash)
4 x 200 Free, odds: smooth (70-75%) / evens: build by 50 to strong (90%) – option to PULL the smooth @:20R
2 x 400 Free 1. Negative split, 2. As 25 DPS, 75 build
3 x 100 Free Strong @:20R
Warm Down
200 easy kick with fins
Zen Out loosen until finish
[Coach: For ‘Zen Out’ encourage to ‘just swim’ without a particular focus, just doing favorite stroke and using favorite gear – okay to let the mind wander]
Prime Aquatics, Alcoa, TN www.primeaq.com
Coach Lana Burl, Masters Coach
[email protected]
lbendurance.com
USMS, USA Swimming, USA Triathlon
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.
NFC = Non Free choice
Lana Burl
Masters Coach, Prime Aquatics
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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.