Daily Swim Coach Workout #576

by Dan Dingman 0

October 15th, 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:  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:  5 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 [9/27/21]
C3/W1
Be A Great Teammate!

6×100 o=swim fr/bk dpc e=k-sc-dr-sw [email protected]

20×50 kick [5 board [email protected]:00/ 5 TIP no board all as o=flutter e=ch]

6×50 Meditative @1:00 o=fr e= ch Focus on Checklist

12×75 Pull [6as migrating 25 (1st,2nd,3rd) with fast 25 ch, easy part free/ 6 free breathing every 5 @:55/1:00/1:05]

4×50 meditative free @1:00

test set
12×150
[3-1, 2-2, 1-3] A) 1:50/1:45/1:55/1:40/2:00/1:35]

warm down with long washout remaining time

starts/turns
more wd


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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