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Daily Swim Coach Workout #907

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:  6 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
Wednesday [1/18/23]
C2/W2
[9 bb/ 30 Sr C/ 43 Sectionals]
am workouts: part of commitment to group!
communication: same!

Prime Stroke: never stop learning, building, discovering, improving

400 (75fr/25 pr drill)
snorke/low buoy 8×25 scull

10×50 kick, o=pr in position e=ch on bk TIP

4x
    125 fr breath 5-3-5-3-5 @1:45
    75 pr B g2-3-4 @1:10/1:15/1:20(br)
    all Pull

Stroke Groups

Breast:
6×25 br arms, r-l mini egg quick kicks@:30
6×25 br kick, r-l arms, hand speed @:30
6×25 o=sep 1 e=sep 2 @:35
6×25 o=DPC fewest e=speed drills @:35

5×100 Br w Finz, Des G1-2-3-4-5 (2kicks)@1:40

8×50 [Meditative long breast working Flow, count strokes, finding ‘effortless long stroke gor front 200] @Coach

4×100 breast @1:50, hold Best +:12
6×50 fr @:50 rebuild
3×100 breast @2:00, hold Best +:10
4×50 fr rebuild @:50
3×50 @goal pace + :03 as interval
2×50 fr rebuild
2×25 blocks race

wd 200

Fly/Back:
        4×25 Kick in BL @ :30
        4×25 6k Pull @ :30
        4×25 2 Stroke Strike @ :30
        4×25 G2-5 @ :30
        
        8×50 Kick/Swim @ 1:00
        [2-40/10, 2-25/25, 2-10/40, 2-50]
            
        6×75 [50Fr/25P] @ :55/1:00
        2×50 ez @ 1:00
        5×100 [50Fr/50P] @ 1:10/20
        2×50 ez @ 1:00
        4×125 [50Fr/75P]@ 1:25/1:35
        2×50 ez @ 1:00
        3×150 [50Fr/100P]@ 1:40/1:50
        2×50 ez @ 1:00
        2×175 [50Fr/125P] @ 2:00/2:15
        
        WD with 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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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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