Daily Swim Coach Workout #830

by Dan Dingman 0

December 02nd, 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:  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
Tuesday [11/29/22]
C5/W2
[9Jnats/17Wags]
Perspective: competitive but relaxed/ connected to Process and Joy of Racing!
-breakout by distance, but slight modification or options for Jnats

150 sw ch g1 dpc
4×25 pads r-l
150 sw ch g1 dpc
4×25 knuckle paddle
100 IM dr
4×25 padpush
100 IM swim
4×25 pad @feet
all @ KIM

8x
    75 build [email protected]:20
    25 g5! @:40
    odd rounds=kick e=pull 2fr/2ch
    
Mid Race

2x
    150 fr cruz @2:00
    50 B to PP @:50
4×75 HVO best turns choice @1:15
4×50 fr @:40
50 drill rebuild @1:30
8×50 ([email protected] backend 200P+:03/[email protected]:00)
1×50 blocks ALLOUT

2x
        150 same
        50 same
4×75 HVO same
4×50 fr @:40
50 dr rebuild
8×50 same
50 blocks ALLOUT

4×100 recovery @1:40 (more if 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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