Daily Swim Coach Workout #789

by Dan Dingman 0

October 03rd, 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:  8 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 PM [3/10/22]
Work Phase! Earn it every day!

400 free dpc
300 IM k-sc-dr
200 IM hinge/dr of ch
100 IM swim flow

kick 12×50
[6: snowplow/on bk ch/ 6: snork and board ch all @:50 all strong]

800 free [1st and last 50 fly @base(tip+:10)]
600 free [1st and lst 50 bk @base]
400 free [1st and last 25 br @base]
200 free @base
10×100 [o=fr flow e=IM hold half of best 200IM+:10 or better @1:30/1:35/1:40]

400 pull g2 breath 5


wd 4×75 progression @coach

wd 8×25 free on tech themes

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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