Daily Swim Coach Workout #330

by Dan Dingman 0

January 07th, 2021 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:  13-14 years old, 15-18 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  1 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/Tuesday AM [11/30/20, 12/1/20]
PPP [5/11 Days out!]
Process/ Belief/ Hope/ Mindset

4×125 o=fr/bk e=fr/br DPC FLOW @2 bottom shooters + 3 bobs
10×25 Pads, o=fr e=ch 2r/2l/2push/2knuckle/2 build sw @:10 rest
5×50 pads drop [email protected]:20 rest

8×50 kick o=best bp firm e=build to Max Speed @1:00

pull 2x
    8×25 Build buoy @ankle o=fr e=prime or ch
    @:35
    3×100 [75 flow fr 3-4-5 brth/25 g5 ch]@1:40

6×100 o=mod med fr e=build to or @PP @2:00
8×25 meditative form rebuild
15×50 [2 d/s form/ [email protected]] @:55
8×25 med form rebuild

4×25 race blocks [25/20/2xburst b/o]

4×75 rebuild recovery


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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