Daily Swim Coach Workout #283

by Dan Dingman 0

November 21st, 2020 Swimming Workouts, Training

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), Masters (Advanced)
  • Weeks until target meet:  3 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm Up
    500 (75 swim, 25 drill or scull)

Main – Pick a short rest swim interval for an aerobic challenge
    5 x
        1 x75 Kick on 1:30
        3 x 75 swim on 1:00 (or 1:05, 1:10, 1:15, 1:20..)
Main – Part two
    5 x
        1 x 50 swim no free :50, :55 or 1:00
        1 x 200 Paddle or Pull 2:50 or 3:00, 3:10, 3:20,3:30 … (25 smooth, build)
        2 x 25 swim fast your stroke on :30, :35 or :40
Happy New Year!


Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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