Daily Swim Coach Workout #650

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:  2 weeks
Team Location:  United States
Course:  25 Yards
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

500 warm up
‘Noho Hank’- Swim prefered, AE option
    3 x 100 AA: 1:25, A: 1:30, B: 1:40, C: 1:50
    3 x 100 AA: 1:20, A: 1:25, B: 1:35, C: 1:45
    3 x 100 AA: 1:15, A: 1:20, B: 1:30, C: 1:40
    3 x 100 AA: 1:20 A: 1:25, B: 1:35, C: 1:45
    3 x 100 AA: 1:15, A: 1:20, B: 1:30, C: 1:40
    3 x 100 AA, 1:10, A:1:15, B: 1:25, C: 1:35
    1 min rest
    3 x 100 2:00 Race ’em all with your friends
    200 recovery
    1 x 50 Race it with your friends
    100 recovery
    1 x 25 Race it with your friends
    175 recovery

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.

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