Daily Swim Coach Workout #361

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:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  12 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
Tuesday AM [1/11/21]

Process Outline/ Goals

2×100 fr/bk
3×75 bk-br-fr
4×50 scull 1 ea
5×25 pullout+b/o stroke drill

wall Kicks/ V kicks/ bottom shooters/ bursts adaptations

12×50 k/s zoomers 3fr/3pr @:35/:40/:45

pull 8x
        75 fr 3-5-7 g3 1:00/1:05
        50 B g4-5 pr A/ pr B @ :50

12×100 fr flow 4 no equip/ 4 paddles/4 PF
[A) 1:10/1:05/1:00 ]

[[email protected] race pace/ [email protected] best race x2 @:30/:35/:40/:40, 10 bob break each 10]

8×50 meditative



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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