Daily Swim Coach Workout #900

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:  Taper
  • Target age group:  13-14 years old, 15-18 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
Thursday AM [12/3/20]
PPP [2/8 Days Out!]
Everything treated as Last Opportunit!
Run straight At this racing pressure! It’s fun!

4×25 fr@:25
4×50 fr @:40
4×75 bk-br-fr dpc @1:15
4×100 IM 1 k/ 1sc/1 dr/ 1 sw hvo @3 bottom shoots + 3 Balance bobs

wall kicks/ finishes/ dive bursts

3×200 pull (1st & last 25 B 4 to 5 mid 150 4-5-6 breath dpc count) @3:00

kick 2x
        200 im kick ez/hard by 25
        finz 3×50 U/O porp

pads 12×25 3r/3l/3push/3knuckle

8×50 o=mod med e=PP you choose@1:00
3×25 race or burst walk around
6×50 @1:00 o=mod med e=choice race pace

1×100 race broken :10/:20
100 recovery

10×25 wd rebuild

Coach Notes

The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.

pad push= paddle on head
dpc=distance per cycle

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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