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 (Advanced), Masters (Intermediate), Masters (Beginner)
- Weeks until target meet: 13 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Challenging workout with lots of kicking and speed demands! Use BOBs to remind swimmers how to breathe, release excess CO2, and find a rhythm and not holding their breath when not needed.
Warm Up [1300]
300 loosen choice
6 x 50 choice @:10R 1. kick, 2. drill, 3. swim – technique [then repeat!]
4 x 75 choice @:10R odds: prefect technique, evens: build by 25 but stay aerobic
2 x 100 start each with 4-6 BOBs, then free aerobic @:20R
1 x 200 free Pyramid with paddles and fins (build the first half, into reverse build for second half)
Main Set
3 x [500 each]
3 x 50 kick [R1 = 4x on 1:10 or :15R, R2 = 3x on 1:05 or :10R, R23 = 2x on 1:00 or :05R)
[COACH: help swimmers find the right interval to be challenged; if using fins, should be :5-:10 faster – this gets harder with each round]
100 Free – no gear – great technique (:15R)
3 – 5 BOBs before…
100 FAST [round 1 = 90%, round 2 = 95%, round 3 = 100%, OR try to make each round faster]
[:30R max]
150 choice recovery, option to PULL
[:45R max between rounds]
Cool Down
100 kick Reverse Build – okay to use fins, start at 80%
2 x 100 swim Reverse Build, 1. start at 90% > easy, 2. start at 80% > easy @:10-15R
200 Loosen choice or until time ends
Prime Aquatics, Alcoa, TN www.primeaq.com
Coach Lana Burl, Masters Coach
[email protected]
lbendurance.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.