Daily Swim Coach Workout #484

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:  6 weeks
  • Team Location:  United States
  • Course:  25 Meters
  • Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

RSD National/Champ
Wednesday AM [6/16/21]
C3/W1
Building Phase: Form, Flow, Stroke, Endurance, Speed, Strength
Nurturing: keep up with workload: stretch, roll, visualize proactively

20×50
[4fr-br dpc @1:00/[email protected]:55/[email protected]:50/[email protected]:45/4 scull-dr [email protected]]

4×25 kick G5 @:30
5×50 Pull Free drop [email protected]:00
6×25 kick G5 @:35
5×50 pull pr/fr g2 @1:00
8×25 kick G5 2ea @:40
250 pull form G1 breath 2-3-4-5-6 by 50

2×200 fr @base of choice
4×25 Prime D1-4 To G5! @:45
2×200 fr @base int -:05
4×25 Prime, 2 drill G1-2swG5 @:45
2×200 fr @ -:10
4×25 pr drill G1 @:45
2×200 free @3:30 Fast!
4×25 free rebuild @:45

8×50 mod med! @1:00


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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