Daily Swim Coach Workout #870

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:  15-18 years old, 13-14 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State 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 [2/2/23]

Process Over Outcome!
Get All Value out of remaining Work Phase!
Prioritize Health and Self Nurturing!

4×100 fre flow @1:30
4×75 hinge-fist-full build o=fr e=ch @Coaches
4×25 o=under pullouts dpc e=scull hi level

5×100 kick TIP o=ch e=IM (1:20/1:25/1:30/1:35/1:40)

100 rebuild drill/swim

Mid Race:

400 fr, [email protected] (1:05/1:10/1:15)
400 (75fr/25IMO) Neg [email protected]+:10
2×25 rebuild @:45
400 IM Broken for :[email protected]
4×25 rebuild @:45
300 fr Flow @base
300 (50fr/25ch non fr, pick one) N/[email protected]+:10
2×25 rebuild @:45
300 ch, Same as ch from above, Broken:[email protected]’s
4×25 rebuild @:45
200 fr flow @b
200 fr/stroke by 25, N/S, @b+:10
2×25 rebuild @:45
200 ch Broken :[email protected]’s, blocks
4×25 rebuild @:45

8×100 free, flow as wd, ch of equipment

Short Race:
Long Race:

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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