Daily Swim Coach Workout #611

by Dan Dingman 0

December 20th, 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
  • Target level:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate 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
Tuesday PM [11/16/21]

4×100 o=fr/bk e=fr/br DPC
4×75 o=k-sc-dr e=sc-dr-sw
4×25 best b/o’s!!
all @:15 rest kim

30×25 Kick (all max effort G5!)
[10 feet o=d on belly hands side! e=ch on [email protected]:35]
[10 short finz, 2ea+2pr @:30]
[10 long finz, o=b/o e=full [email protected]:35]
(mv taper: 2 moderate/2 build to max)

pull 10x
        75 fr g2 brth 5 @1:10
        25 G5 race max choice @:30
        [MV taper: 5 r’s pull/5 r’s sw, 25’s PP]

Super 500 fr [@:25]
[MV taper: 75’s form flow/50’s build/25’s fast]

8×25 padpush form recovery @:35

Super 500 IM [@:30]
[MV same way as above]

MV Taper:
[starts/turns/pp and warm down]

Non Tap:
4×75 sw-dr-sw recovery
20×25 all PP for best races @:30
100 recovery
6×25 walk aroumd max race! blocks

warm down with remaining time

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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