Daily Swim Coach Workout #397

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
Saturday [12/26/20]
C1/W2 Holiday Training #4
Happy Holidays! Note schedule for next week, different from this week. Come prepared!

200 fr dpc
4×25 no Breath free dpc
200 bk/fr dpc
4×25 L drill scull
200 br/fr dpc
4×25 pullouts dpc
all @ 3 Bobs rest

        6×25 kick build To fast
        4×50 swim o=hvo e=swolf
        [r1=sox on feet r2=Sox on hands 25’s pull]

4×100 free @ tight base [1:05/1:10/1:151:20]
4×100 @b+:20 (fr holding :10 from best, can do last 25 stroke, but keep same for 4)
[20 bobs as 4 streamline form/1best bottom sh]
4×100 fr @tight base
4×100 @b+:25 hold :08
[20 bobs same]
4×100 fr @tight base
4×100 @b+:30 hold within :06
10 bobs streamline

    4×25 fly o=3r-3l flow e=fast fly
    4×25 bk same
    4×25 br o=separation e=fast br
    4×25 fr o=3r-3l e=fast fr
    2×25 ch from blocks

warm down with remaining time


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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6 months ago

How did you establish the tight base? What was the overall success rate of swimmers within the set to hold the times required?