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Daily Swim Coach Workout #833

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:  Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  11 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
Monday [9/19/22]
C2/W1

elevate Process to improve Outcomes
am T/Th

400 (o=fr-bk e=IM dr)
8×25 (o=dbl pullouts dpc br e=no brth fr dpc)

pads
8×50 o=fr hinge/11 dpc e=r-l arm@side dpc ch@1:00
5×50 fr drop brth @:55

no equipment
5×50 SWOLF O=fr e=ch @:55

2x
    75 kick g2 (alt hands @side/belly/bk 11)1:30
    3×25 @:25 G5 swim LD Fire Kick fr
    pull 75 g2 fr brth 5 @1:15
    pull 3×25 G5 ch @:25
    300 stroke/fr IM g3 (1:15/1:20/1:25)
    200 stroke/fr IM g4 (1:15/1:20/1:25)
    100 IM g5! 2:00
    10 bobs
    5×50 rebuild @:55 ch g1 smooth

tech review
16×25 (CoachJoe/Coach Brandon by 25 on themes, each side of pool, each pick themes) 4 ea IM order

8×50 o=mod d/s g1 e=PP for IM, 2 ea@1:00

warm down 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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