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:  Speed and Power
  • Target age group:  23+ 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

4 x Warm-up
    100 – connect your stroke ANCHOR/THROW SLOW
    50 no free
    50 kick or scull
4 x Main Set #1 Any Equip
    5:00 (Alt 400 (1:15):350 1:26)), Alt 350(1:26), 300 (1:40), (300 (1:40), 250 (2:00).
100 Recovery
4 x
    1 x 50 kick G4 :50
    1 x 25 swim G4 :40
    1 x 25 recovery 1:00
300 recovery
    


Mark Noetzel
Head Coach, Academy Swim Club Hawaii – Hawaii Preparatory Academy

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 #491

Source: Swimming – SwimSwam