Daily Swim Coach Workout #855

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, 19-22 years old
• Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
• Weeks until target meet:  18 weeks
• Team Location:  United States
• Course:  25 Yards
• Shared workout link:  Click here to view this workout on commitswimming.com

The Workout

RSD National/Championship
Tuesday [1/26/21]
C3/W1

Process/Goals
Time Trial

2×125 fr/bk dpc flow @1:40/1:45/1:50
12×25 paddles, free 3r/3l/6knuckle @:35
2×125 fr/br dpc flow @1:45/1:50/1:55
12×25 1 paddle o=padpush e=pad@feet @:35

Finz 6×200 o=K r/bk/l/belly e=k/sw ch by 50
A) 2:15 B)2:20 C)2:25 D)2:30

10×50 o=push drill into fewest strokes full
e=swolf @:55
    
20×100
[4fr @1:20/1:25 hold :12 from best]
[4fr @1:25/1:30 hold:10 from best]
[4fr @1:30/1:35 hold :08 from best]
[4 ch (all same) @1:35/1:40 hold :08 from best ]
[4 ch (all same) @1:40 hold :06 from best]

P/F 2×100 form flow under/50 sw dpc/under
wd with time hypoxic series

Joe Benjamin
Head Coach, Rancho San Dieguito

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Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.