Daily Swim Coach Workout #385

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:  13 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 [12/28/20]
C1/W3 Holiday Training #5

12×75 [3fr count [email protected]:05/3 bk-fr-bk @1:10/ 3 br-fr-br dpc @1:15/ 3 fl-fr-fl dpc @1:05]

18×50 [3kick/3k-sw/3sw all Leg Dominant! x2, Round 1=feet @:50 , Round 2 [email protected]:45 all Strong! all choice

    75 scull-drill-scull
    75 scull-drill-sw
    100 pull, buoy @ ankles
    2×50 PP
    4×25 max speed max skill
    50 slomotion best form
    2×150 fr @ tight base [1:35/1:40/1:45/1:50/2:55]
    1×150 stroke/fr IM @b+:10
    3×50 FAST @1:00 (1fly/1bk/1br)
    10 streamline bobs

50 recovery

Finz 10×50 fly FA! @1:05

20×25 form swim choice @:35

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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