Daily Swim Coach Workout #495

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, Elite International Level
  • Weeks until target meet:  4 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
Wednesday/Thursday PM [3/24-25/21]
C5/W3
[24-31-37-70: tt,cif,cup,ot]

100 swim form dpc
6×25 padpush
100 k/sw
6×25 pads r/l propulsion
100 scull/sw
6×25 knuckle pads
100 dr/sw
6×25 buoy @ ankles

2x
    pull 2x
            125 fr/stroke @base 1:35/1:40/1:45
            75 B g3-g5 fr @1:10
    kick 2x
            4×50 @1:10 o=best bp form e=Race max effort!

4×75 form flow meditative on checklist

18×100
[3 fr @1:30, hold best +:12]
[3 ch non free @1:35, hold best +:12]
[3 fr @1:35, hold best +:10]
[3 ch non fr @1:40, hold best +:10]
[3 fr @1:40, hold best +:8 or better!]
[3 ch non fr @1:45, hold best +:8 or better!]

stroke rebuild/recovery with time 400


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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