Daily Swim Coach Workout #427

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:  Capacity (Base) Building
  • Target age group:  15-18 years old, 13-14 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  15 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
Saturday [12/19/20]
Opportunit: Create your Foundation! Set the tone for your season! Make a positive change!

8×75 [o=fr drop breath e=bk-br-fr dpc fast [email protected] bottom shoots+3 bobs]

24×25 paddles [6r/6l/6push/6 knuckle @:30]

12×50 kick, [3 ea, 2 on bk/1ch bp @:45/47.5/:50]

9×200 [des int 1-3/hold int 3/ascend int by 3]
[1=stroke/fr by 50/ 1=75fr/25 stroke/5fr/1=75-25/1=50/50]
[A)[email protected]:[email protected]:[email protected]:[email protected]:[email protected]:25]

4×50 scull rebuild feel

[1=IM/1=stroke-fr/5 fr/1=stroke-fr/1=IM]
[A) 1:15/1:10/[email protected]:05fr/[email protected]:10/[email protected]:15]

[email protected]:00 d/s meditative

2×75 Race!

wd 5×50

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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