Daily Swim Coach Workout #874

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
  • Target level:  National/ Collegiate Level, Senior Age Group/ High School State Level
  • Weeks until target meet:  5 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 [1/23/23]
Proud of this Crew: keep building each other up, keep being a great Teammate, keep building our Culture!

Mindfulness: Do Things Right! Best work always, wu-main-wd!

400 swim, every 4th as scull
200 IM drill

Sox @Feet: 12×25 (3ea,1k-1sw ld-1k x4)@:35
all B G3-5 RIMO

Sox @hands: 30 BOBS, balanced ATTACK PRESS FOR PULLOUTS!!!!

8×50 Kick, 2 ea IMO @ TIP
50 rebuild

short finz 8×75 2ea IMO, o=k-s-k e=s-k-s, all G4, @1:10
50 rebuild

long finz
8×100 FASTEST AVERAGE! (75k as shooter/bk/belly/ last 25 Fly Swim Race ) @1:45

6×150 free, snorkel (A: [email protected] 2:05/1:55/1:45-1:45/1:55/2:05) (B: + :05)

4×50 meditative d/s 1ea rimo

800 IM Race for time

3×100 rebuild wd

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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