Daily Swim Coach Workout #587

by Dan Dingman 0

October 26th, 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, 19-22 years old
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  1 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
Friday [11/27/20]
Process! Positive! MT
[8/14 days out]

    200 fr dpc low breath
    4×25 pullouts dpc count
    pads 3×50 free drop breath
    pads 8×25 BUILD(2r,l,knuckle, push)
    wall kicks fast and furious
8×50 o=form stroke build e=b to PP @:50

        3×100 [75 flow r/u/l, 25 MAX SPEED]@1:45
        6×25 shooter (1slomo/2b from slomo/3max b/[email protected]) @:45
        6×50 o=flow swim e= Max speed swim @1:00
        easy 50 recovery

8×50 o=mod med e= PP race of choice @:55

8×75 o=kick b g3-5 @1:20 e=pull b [email protected]:10

4×50 o=mod med e=PP @1:00
100 recovery
broken 100

5×100 fr [tip+:10/+:05/tip/+:05/+:10]


wd 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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