Daily Swim Coach Workout #464

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, 19-22 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  1 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 [4/10/21]
C6/W2
PPP
[1,2,3 weeks out!]

2×200 [150fr/50bk] G1 (Recovery b4 Pull)
@2:50/3:00
4×100 [75fr/25br] G1 DPC @1:35
8×50 dr/sw o=fly e=free (1 arm drills)@1:00
16×25 paddles [[email protected]/4padpush/4Knuckle/4pushdrill]@:35

2x
    4×25 blocks, best breakouts
    4×25 block side dive and hold for distance, push side signature ball into slomo

12×50 d/s, sw g1, PP

ANYONE WITH HS MEET TODAY CAN GET OUT AT THIS POINT AFTER WARMING DOWN
    
20×25 all @ race pace, [email protected] best, [email protected] best, [email protected] best race pace
@:45

8×75 cruz flow best checklist free, PFS

starts/turns/relay starts

4×100 wd washout rebuild


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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