Daily Swim Coach Workout #158

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:  Base building
• Target age group:  23+ years old, 19-22 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

W/U
Pre-set
    3 x
        100 Smooth
        75 Kick
        50 IM
        25 Crazy 8
    8 x 50 Pull, descend 1-4, 5-8

Main Set
    2 x 100 @ A Interval
    2 x 100 @ A Interval -10
    2 x 100 @ A Interval -20
    2 x 100 @ A Interval -30
    200 Kick
    200 Pull
    2 x 50 @ A Interval
    2 x 50 @ A Interval -5
    2 x 50 @ A Interval -10
    2 x 50 @ A Interval -15
    100 Kick
    14 x 25 Odds Fly or Breast, Evens Free or Back

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.

Crazy 8 = 8 fast freestyle strokes, then easy swimming the remainder of the distance

Doug Garcia
Head Coach, Loveland Masters Swimming

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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.