Daily Swim Coach Workout #408

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:  5 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/Wednesday PM [3/16-17/21]

4×100 fr/bk dpc 4 dolphins! @1:35
4×75 br/Fr/br dpc, br=2k-1p @1:15
4×50 scull, buoy @kim
12×25 [4 knuckle/4r-l/4knuckle]

    100 IM kick g3 ch @1:50
    2×75 kick g4 im @1:15
    3×50 kick ch g5 @1:00 race
    4×25 drill rebuild @:35

    125 fr flow @1:40
    2×50 B to PP @:50
    125 fr flow @1:40
    4×25 B g4 to g5
    125 fr flow @1:40
    2×50 @PP @:50
    125 fr flow @1:40

pull 2x
        300 fr flow 3-5-7 @4:15
        2×75 b g2-3-4 @1:15
        6×25 g5 fast o=fr e=ch @:40

sprints/relay x’s/bursts

wd 200

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