Daily Swim Coach Workout #429

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:  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/Champ
Tuesday [12/15/20]
Micro Cycle: December-April

20×50 [[email protected]:40/[email protected]:45/[email protected]:50/[email protected]:55/4 knuckle paddle [email protected]:00]

[10=r/l paddle, 10 pad push, 10 pad @ feet, 10 reg paddles Build! @:35] MINDFULNESS!!

3x [r1=feet, r2=zooms, r3=Finz]
    4×50 K build to max
    100 IM kick moderate, best rythym and bp
    100 IM swim Fast!
    8×25 shooter o=foem e=fast
    [[email protected]:00/2:00/1:40/:40, r2&3=:55/1:40/1:30/:40]

12×100 bk/fr by 50 flow @1:15/1:20/1:25/1:30

warm down 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.

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