Daily Swim Coach Workout #690

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 (Beginner), Masters (Intermediate), Masters (Advanced)
Weeks until target meet:  4 weeks
Team Location:  United States
Course:  25 Meters
Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

A distance workout to build base distance and fitness, with some variety to keep it interesting and help swimmers develop their ‘manual transmission’ and ability to access and control different effort levels.

Warm Up ALL [1100]
    300 loosen choice
    300 K/DR/SW by 25 [IMO or alt NF/FR]
    100 kick choice (fins)
    100 Tumbler (fins)
    2 x 150 Free Breathe 3/5/7/3 or 2/4/6/2 – option to pull

Main Set [Coach: give swimmers the option to PULL any 2 of 5 subsets below]
    3 x 100 Descend Technique/Aerobic/High Aerobic @:10R
    400 negative split Aerobic/High Aerobic
    2 x 250 Pyramid by 50 @:15R
    600 as 50 build + 100 smooth [Repeat 4x continuously within the 600]
    4 x 100 alt fast/technique @:10R

[Coach: a Pyramid builds the effort up to the middle and then reduce the effort. For a ‘250 Pyramid’, instruct swimmers to build the effort as 50 Technique, 50 Aerobic, 50 High Aerobic, and then reduce effort as 50 Aerobic, 50 Technique, as a continuous 250 swim.]

Cool Down
    200 PULL as 50 strong + 150 smooth
    100 as 25 strong + 75 smooth

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.

K = Kick
DR = Drill Choice
SW = Swim Choice
NF = Non Free
FR = Freestyle
IMO = IM Order

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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