Daily Swim Coach Workout #364

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, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  13 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

RSD Nationa/Champ
Monday/Tuesday PM [1/4-5/21]
New Opportunit: Build foundations of speed/endurance/ strength/ flexibilit/ positive growth Mindset!

[4 free dpc 4 dolphins @ walls! @1:05/ 4 bk-br-fr 3 dolphs and 2 [email protected]:10/4 fly as r-l-full dpc 4 [email protected]@1:10/ 4 k-sc-dr @3bobs]

Finz 600 straight [25 k r/25 k l/25 k on b/25 shooter under, all flow g3] rythym/timing/flow like a porpoise

4×25 stroke rebuilding @ Coach

Zoomers 20×25 [5 each strong 25K/25Sw @:45]

4×25 stroke rebuilding @ Coach

    2×200 fr @ base (1:05/1:10/1:15/1:20)
    6×50 back, fast turns! @:40/:45/:50
    4×100 fr @ base
    6×25 fly strong @:35

Fast MP Turns/ dive bursts

150 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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