Daily Swim Coach Workout #468

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:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  19 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
Monday [1/18/21]
MLK Day: Courage, Commitment, Inspiration!

8×100 [fr dpc/IM scull/ IM drill/ IM swim highest level flow x2 @ 4 Bob’s + 2 bottom shooters]

    50 kick best bp prime g3 @1:00
    3×25 kick g5 1fl/1bk/1br @:40
    [last 2 rounds add short finz]

8×25 tech review, IM theme and flow
8×25 2ea, 1@g3/1@g4

    [Fr=300 @b, flow best rythym IM=100 Fast!]
    A) 1:10/1:30 B) 1:15/1:35 C)1:20/1:40….

pull 2x
        2×75 pull B g2-g4
        3×25 pull g5

WD 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.

Leave a Reply

Notify of

Inline Feedbacks
View all comments