Daily Swim Coach Workout #509

by Dan Dingman 0

August 05th, 2021 Swimming Workouts, Training

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:  Race Specificity
  • 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:  3 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
Tuesday AM [7/6/21]
C3/W3 [10/23/29]

Competition Mindset! Positive, Prepared, Passionate, Proactive

2x
    125 free fewest strokes
    75 bk fewest strokes
    2×25 breast fewest strokes
    100 fly r-l-3r3l-full dpc
    5x bottom shooter Best Work
    50 bkwds free

8×50 kick TIP

zoomers 20×50 K/S
5 each strong G3-4 @:45/:50/:55

P/S
    8×100 free flow, fast turns @walls @1:15/1:20/1:25

10 bobs

2x
    100 PP ch of race @1:40
    4×25 ch swim flow [email protected]:45
    75 PP @2:00
    3×25 rebuild @:45
    3×50 PP @1:00
    2×25 rebuild @:45
    8×25 PP @:45
    50 rebuild

fine tuning/ stsrts-turns

wd with time 300


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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