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: 9 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
Warmup [1000 Yards]
400 Distance Per Stroke
4 x 50 (25 Choice Stroke/25 Free)
4 x 75 (Build By 25 to Strong)
100 Easy Swim
1:00 Rest
Main Set [2300 Yards – 1200 Quality/1100 Fast]
4 X 50 FAST @ Rest :05
100 EASY High Quality/Good Form or Drill/Swim By 25
4 x 50 FAST @ Rest :05
100 EASY High Quality/Good Form or Drill/Swim By 25
6 x 25 FAST @ Rest :10
200 EASY High Quality/Good Form or Drill/Swim By 25
6 x 25 FAST @ Rest :10
200 EASY High Quality/Good Form or Drill/Swim By 25
4 x 50 FAST @ Rest :15
300 EASY High Quality/Good Form or Drill/Swim By 25
4 x 50 FAST @ Rest :15
300 EASY High Quality/Good Form or Drill/Swim By 25
1:00 Rest
Cool Down
200 Easy
Mike Gadzinski
Head Coach, SJ Masters
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.