Daily Swim Coach Workout #715

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
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  19 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
Saturday [1/16/21]
Mindset (Schooling beat Phelps “on the Bus”)
Best of what you have at each moment

4×75 fr/bk/fr
5×50 drop breath fr
12×25 [3pullouts/6 padpush/3knuckle]

Free Combo drill review with purposes 6×25
6×50 free perfect :45

wall kicks/bottom shooters/vert kick series 200

8×25 build g3-5 @ Coach

100 g1 form flow

Race set
    20×50 @2:00
    [8 as 3Prime A/1 Prime B, All From [email protected] Pace!]
8×25 recovery [2slomo/2scull/2slomo/2drill]
[6 as Free, Heat 1 blocks, middles :10 back, heat 2 push same time]
8×25 recovery same
    [4 as 1 each, switch-heat 2 blocks for rest of set/ h1push]
8×25 recovery same
    [2 prime]
8×25 recovery same

kick/pull/swim flow set
6×25 kick
4×50 pull
2×100 swim

    4×50 u/oporp
    8×50 bk/fr 5 dolphins!!
    hypoxic series

100 wd no gear

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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