Daily Swim Coach Workout #809

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
Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
Weeks until target meet:  9 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
Tuesday PM [10/4/22]

300 (fr-bk-br-fr dpc by 75)
200 scull 2-3-4-5. y 50
100 im drill

feet 8×25 kick Fast @:30 2ea
finz 4×50 u/o porp Des [email protected]:05

4×50 (25 straight arm-11-cu/25straight LD)


500 fr @ base (1:05/1:10/1:15)
10×50 o=mod med e=PP for (200/400/500)@:50
50 rebuild
Broken 300 race (75-75-50-50-50)

2×250 fr @base
10×50 same
broken 300 race

5×100 base
50 rebuild
broken 200 race

warm down with time/ balance work

Short Race:
8×25 Body position into burst @ :40
8×50 ‘ ‘ @ 1:00
Cookie Cutter
10×25 @ :30
100 ez @ 2:00
8×50 @ 1:00
100 ez @ 2:00
6×75 @ 1:30
100 ez @ 2:00
4×100 @ 2:00
Start working on reaction time into dive bursts
warm down
Long Race:

SwimSwam’s daily swimming workout is powered by 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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