By Dan Dingman on SwimSwam

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:  19-22 years old, 23+ years old
  • Target level:  Masters (Intermediate), Masters (Advanced), Masters (Beginner)
  • 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

Warm Up
    400 Swim @ 6:00
    6 x 75 Kick/Swim @ 1:15
    
Main Set
    100 Build @ 1:30
    75 [Dr/S,Dr] @ 1:10
    25 Fast @ :30
    3 x 100 Negative Split @ 1:30
    200 Easy @ 3:00
    
    2 x 100 Negative Split @ 1:30
    200 Pull Easy @ 3:00
    1 x 100 Negative Split @ 1:30
    200 Pull Easy @ 3:00
    
    3 x
        50 Drill @ :50
        50 Fast @ :50
        25 Drill @ :30
        25 Fast @ :30
    
Add On
4 x 100 Pull @ 1:25
4 x 100 Pull @ 1:20

8 x 50 Kick Fins @ :45
    
Cool Down
    200 Easy @ 3:00


Mike Gadzinski
Head Coach, SJ Masters

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

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

Read the full story on SwimSwam: Daily Swim Coach Workout #276

Source: Swimming – SwimSwam