Daily Swim Coach Workout #389

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
Tuesday AM [12/29/20]
C1/W3 Holiday session 7

5×100 fr-bk-br-fr dpc form flow @ 1:35
8×50 o=pullouts/brst dpc e= stroke build scull into drill into swim all form @ 3 streamline bobs

300 as 75free/25 bk [@ tip+:10 base per 100 (A 1:10, B 1:15/C 1:20 D 1:25)
200 free @ tip+:05 (A 1:05, B 1:10, C 1:15, D 1:20)
100 free TIP (1:00/1:05/1:10/1:15)
50 scull recovery @1:30
300 same
200 same
2×100 free tip
50 scull recovery
300 same
200 same
3×100 tip
50 scull recovery
300 same
200 same
2×100 tip
50 scull recovery
300 same
200 same
100 free tip

4×75 scull /drill/ swim all form recovery stroke rebuild

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

tip= tightest interval possible


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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