Daily Swim Coach Workout #406

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:  4 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 [3/23/21]

500 free 4th’s combo
300 IM kds

    100 g3
    2×50 g4
    4×25 g5
    [odd rounds pull even rounds kick @:20rest]

sox 16×25
[8feet/8hands, 2 each, o=form g2 e=B g4-5!] @:45

8×50 d/sw form with fast turns! @:55

broken 800 IM
[:10 @ 100’s]

5×100 P/F cruz @1:20

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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25 days ago

What is “g3.. g4.. g5..”?

College Swimmer
Reply to  Agustina
25 days ago

Pretty sure it’s Gear 3, Gear 4, and Gear 5. Sort of like the old rainbow color system and the EN1, EN2, EN3, SP1, SP2 system. Cant remember what the correlations are between the gear system and the others, but it’s posted somewhere on the site by other coaches (or maybe this one can shed some light).

Personally I always used the rainbow and EN/SP systems 😉