Daily Swim Coach Workout #407

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
Monday/Tuesday PM [3/22/21]
Competitive-Feirce-Brave! Work To find Potential!
[26-34-40-75 OT days out]

[3 fr @1:30/[email protected]:30/3br-fr @1:35/3 [email protected]:30/3 IM [email protected]:40]

12×25 o=blocks shooter down-bottom shoot up to race breakout to wall, ch e=scull recovery

    4×50 kick tip o=r/l e=ch
    50 g1 recovery @1:15
    4×50 k/sw D 1-4 to Max! 1 round each @:55

8×150 g2-3 flow as [100 IM +50 free] @1:55/2:00/2:05/2:10]

sox r1=feet r2=hands
    100 free flow
    4×25 build g4 to g5

wd with 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.

Leave a Reply

Notify of
Inline Feedbacks
View all comments