Daily Swim Coach Workout #630

by Dan Dingman 0

January 15th, 2022 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:  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
Thursday [11/11/21]
C5/W1
Growth Mindset! (Aiden: 13 months ago no sec)
Props to sr’s
Taper for those chasing cuts plan

2×150 sw-dr-sw dpc ch
2×100 k-sc-d-sw ch
2×50 HVO ch @:20 rest

16×50 kick ([email protected]/4 [email protected]:10)

6×50 rebuild @:55
3×200 fr @cruz base flow
10 bobs
4×100 [@1:30 hold best +:12]
50 rebuild
3×200 fr @cruz base flow
10 bobs
4×100 [@1:40 hold best +:10 ch]
50 rebuild
3×200 fr @cruz base flow
10 bobs
4×100 [@1:50 hold best +:08 ch]
4×50 mindful rebuild

starts/turns/breakouts

wd with 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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