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: 15-18 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: < 1 week
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
RSD National/Champ
Thursday [11/5/20]
Micro PPP C8/W3
TT Mindset/Goals/Objectives/Planning: Be Prepared!!! Weather, nutrition/hydration
15×100
[6fr-bk-fr-br DPC@1:35/ 5 free (pads optional)@1:20 or 1:25/ 4 IM dr into sw HVO!@1:40]
9×50 kick ch, [3x 1@tip+:10, 1@tip+:05, 1@tip]
pull 6x
75 drop breath@1:05/1:10
50 Build g3-5 ch @:55
25 max velocity @:45
4x
2×75 IM flow form w fast turns@1:15
2×50 fr flow @:45
6×25 Race Pace Choice @:40
6×75 scull medley o=fl-bk-br e=bk-br-fr
starts/turns
6×50 fr form @:50
Joe Benjamin
Head Coach, Rancho San Dieguito
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.
Can someone translate this one for me?
DPC= distance per…?
tip=?
G3-5 ch=?
IM and free flow=?
Thanks!
Dpc: Distance per cycle (stroke cycle)
Tip=tightest interval possible
G3-5 ch= Gear 3-4-5 by 25
G1=slomotion G2=form flow heart rate 120-140
G3=threshold G4=Vo2 front end 20 pace heart rate 170-180
G5=max velocity
Fr=freestyle