Daily Swim Coach Workout #501

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:  Capacity (Base) Building
  • Target age group:  23+ years old
  • Target level:  Masters (Intermediate), Masters (Advanced)
  • Weeks until target meet:  16 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

300 (75 free/25 back)
6 x 50 1:00 (12 strokes per length)
4 x 75 1:30 25 kick, 50 Build

3 x Paddle, swim or pull
    4 x 100 on 1:25, 1:35 or 1:45 Descend time by round
    4 x 50 ::50, :55 or 1:00 Descend 1-4 each round
    4 x 25 kick :30, :35 or :40 (15 fast flutter kicks each length)
    
200 ez – kick, scull or swim mix

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.

We’ve been out of the pool for 3 weeks so we’re just getting back into routines.


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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