Daily Swim Coach Workout #415

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:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  16 weeks
  • Team Location:  United States
  • Course:  25 Yards
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

RSD National
Thursday AM [12/17/20]
New Opportunities/ New Commitments to Improvement

600 [75sw/75 k-sc-dr]

8×100 kick o=IM on bk e=Ch @tip+:10

    4×125 fr/bk @1:30/1:35/1:40/1:45
    4×75 fr-fly-fr flips @1:00/1:05
    8×25 fast @:25 o=k e=de b/o
    200 pull, buoy @ankles

finz 4x
        2×75 u/o/u porp flow @1:15
        4×25 Mac speed shooter @:35
        6×50 free flow [[email protected]:35/:40/:45]


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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