Daily Swim Coach Workout #453

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 (Intermediate), Masters (Advanced)
  • Weeks until target meet:  6 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

Warm-up
    600 100 free/100 back or breast
    3 x
        50 kick G1/G3 by 25 1:00, 1:10
        50 kick G4/G0 by 25 1:00, 1:10
Main
    4 x 100 Swim Free Des 1-4 1:20, 1:30, 1:40
    400 Pull Free- G0 BC 3, HD swimming 5:30, 6:00, 6:30
    4 x 100 Swim FreeDes 1-4 1:30, 1:40, 1:50
    400 Pull Free- G0 BC 3, HD swimming 5:30, 6:00, 6:30
    4 x 100 Swim FreeDes 1-4 1:40, 1:50, 2:00
    200 loosen down – choice

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.

G0 = low aerobic
BC = breath control


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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