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: Base building
- Target age group: 23+ years old
- Target level: Masters (Intermediate)
- Weeks until target meet: 1 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
W/U
200 Smooth
8 x 50 Odds KICK 25 dolphin kick, 25 flutter kick, Evens SWIM 3 strokes fly off first wall, 3 strokes breast off second wall
6 x 75 Pull Descend 1-3, 4-6
Main Set
400 Negative Split
4 x 100 broken as first 25 fly, 75 swim @ base +10
8 x 50 Odds descend, Evens EZ
2 x 200 #1 IM Kick, #2 Odd Way
16 x 25 Odds EZ, Evens Fast Choice dive every other stop @ :45
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.
Odd way = 25 stroke IM Order, 25 Free
Doug Garcia
Head Coach, Loveland Masters Swimming
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.