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.
Purpose: Capacity (Base) Building
Target age group: 23+ years old
Target level: Masters (Beginner), Masters (Intermediate), Masters (Advanced)
Weeks until target meet: 5 weeks
Team Location: United States
Course: 25 Meters
Shared workout link: Click here to view this workout on commitswimming.com
Capacity workout to help swimmers recognize sustainable effort levels, but also challenge them to adjust the effort. Fitness development comes with managed rest intervals.
2 x 50 as 25 Drill Choice + 25 Aerobic @10R
4 x 25 Descend 1-4 on :30 or :35
[COACH: EXPLAIN to swimmers the goals are to be consistent for the 3 x 100 within each round – i.e. same pace / same time for each 100, AND to get a bit faster for each Round. Remind them to start the first round as a steady aerobic pace, but not too strong. The third round will be getting anaerobic and uncomfortable, but achievable. This is usually easier to verbally explain instead of trying to write out instructions.]
3 x 100 free @ 2:00 (or interval that gives ~:10R) [COACH: see note above]
1 x 100 ez recovery @1:50
1 x 300 free – descend by round [For Time. COACH: Before Swimmers start the 300, challenge them to hold the pace of the 3 x 100 they just did. Watch clock for swimmers and discuss times.]
1 × 100 easy choice recovery
200 easy choice
Coach Lana Burl, Masters Coach
Prime Aquatics, Alcoa, TN www.primeaq.com
USMS, USA Swimming, USA Triathlon
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