Daily Swim Coach Workout #423

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:  Speed and Power
  • 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:  7 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
Wednesday/Thursday [3/3-4/21]
C4/W3
[11,24,45,52 Days Out Racing!]
Process! Contolled Pressure-No pressure/no Prize! connect to the Joy! Self Pride, Self Respect!

600 fr/wwyu
2x
    kick 5×50 tip
    kick 6×25 max speed @:40

sox feet
4×25 kick build
2×50 swim build to pp
six hands
4×25 pull build
2×50 build to pp

7×50
[2=med/[email protected]/2med @1:00]

200 [race even or n/s, [email protected] :10]pr a or b
4×25 rebuild g1, sc-dr-slomo-slomo
100 [race, even or n/s [email protected] :10] pr a or b
4×25 same
4×75 race o=pr a e=ch @2:00
4×25 same
6×50 race @1:20 o=pr e=ch
4×25 same
8×25 race o=pr e=ch @:40

7×50 form recovery @:55

pull 4×150 breath 3-5-7 @2:10 flow

mp turns review
v kick/wall kicks/bottom shooters

wd with time remaining

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

pp=push pace
pr=prime stroke
med=meditative and mindful


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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