Daily Swim Coach Workout #541

by Dan Dingman 1

September 10th, 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:  Speed and Power
  • 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:  3 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/Tuesday PM
[Keep Building, Keep Attacking! Practice training aggressive, races will follow naturally! 12 days out SI/ 24 Olympic trials]
Be a Great Teammate! Build our Positive Culture!

5×100 free dpc, low breath @1:30
4×75 (25pullouts/25 scull/25 backwards free)@kim
4×50 HVO 1 each stroke @1:00

12×50 [kick Descend 1- [email protected] [email protected]:00/[email protected]:55/[email protected]:50/[email protected]:45]

4×50 Meditative g1, choice @1:00

25 fly Race! g5 @:30
25 g1 form free @:40
50 fly/bk Race [email protected]:00
25 g1 fr @:40
75 fly/bk/br Race [email protected]:30
25 g1 fr @:40
100 IM Race! @2:00
25 g1 fr @:40
100 fr Race @2:00
25 [email protected]:40
75 fr Race @1:30
25 g1 @:40
50 free Race @1:00
25 g1 @:40
25 free Race @:30
25 g1 @:40

2×100 fr flow, 3 Dolphins each [email protected]:20
4×75 (free 3brth/2brth/1brth by 25 @1:20)
2×100 fr flow, 3 dolphs ea wall! @1:20
4×75 free drop breath

Sox on feet
    5×50 o=g3 e=build g3-g4 @1:15
    sox off 10×50 o=g2 e=g4 PP @:55

Sox on hands
    5×50 o=g3 e=build g3-4 @1:15
    sox off 10×50 o=g2 e=g4 PP @:55

10×50 rebuild recovery @3 streamline bobs

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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1 year ago

I see some great workout ideas here but there is no explanation of what a coaches shorthand means.

I have gotten to the point I dont even look at these posts because I have no idea what they mean.

Come on! Great idea to post workouts but EXPLAIN your shorthand!