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: 7 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warm-Up
200 Choice
200 Kick
4 x Free NOTES
25 Rt arm only :30
25 Lt arm only :30
6 x 50 25 stroke/free :50, 55 or 1:00
5 x Main (Can be done together)
G4 100 (125 or 150) 1:45
G0 100 50 kick/swim
G0 Paddle or pull – ‘Spy’
Warm down
4 x Free NOTES
25 Rt arm only :30
25 Lt arm only :30
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.
The single arm swimming is done with the arm that is not in use, down along the side. Full body rotation needed while trying to anchor and scull to hold water, while the body rotates around the anchored position.
SPY: Strive for air or bubbles when the hand enters.
Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy
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.
