Daily Swim Coach Workout #310

by Dan Dingman 0

December 18th, 2020 Swimming Workouts, Training

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, 13-14 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • 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

RSD National/Champ
Monday AM [11/16/20]
C9/W2
[18 Days/25 Days out of Champs!]
Believe in yoursef and your potential!
Visualize the Races you want to perform!
Prepare! Plan!

4×125 fr/bk dpc 4 dolphins ea wall @1:50
5×50 drop breath pads @:55
PF 5×100 [r/l/power catch switch/best b/o]@1:35
5×50 drop breath pads @:55

2x
    4×50 kick [email protected]:55
    4×50 k/s D1-4 @:50
    2×75 pull B g3-4-5 @1:15
    4×50 PP @:50
    100 form rebuild k-sc-d-sw
    2×75 Max Race Velocity @2:00 1fr/1ch
    4×25 recovery

10×50 flow @:40


Joe Benjamin
Head Coach, Rancho San Dieguito

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.

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