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: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 2 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
RSD National/Champ
Wednesday [7/6/22]
C3/W3
[10 days bb min/15 Sectionals/ 20 Futures/26 Jnats/37 JO’s]
4×100 (75fr/25 pr drill)@kim
8×50 o=k/sc e=sc/dr@:10 rest
kick 10×50 TIP o=fr r-l e=prime on bk
[:42.5/45/47.5/50/52.5]
100 rebuild prime k-sc-d-sw
Stroke Groups
Breast:
20×25
[4: 3r-3l-3full egg K in 11 +1 full fast/ 4: Separation +1 full fast/ 4: o=br w dolph e=br w flutter +1 full/ 4: 3-1 +1 full dpc] @:35 or Coach
4×50 breast Pull D1-4 @1:10
4×50 fr @:45
4×75 Breast swim D1-4 (g1 to g4) @1:30
4×50 fr @:45
4×75 br-fr-br D1-4 (g1-g4) @1:30
4×50 fr @:45
4×75 br with Finz (g2-g5) @1:20 or 1:30
8×50 o=fly w br k ez e=br @200P @1:10
16×25 o=separation dr 1 ez e=@100P @:40
relays if numbers work or sprints
warm down with time
Free:
24×25
[4: r-l +1full fast/4:TE+1fast/4:3touch+1fast/4:bkwds+1fast]
sox @feet 3×100 D1-3@1:40
4×75 free dpc flow @1:10
10×50 fr o=mod e=alt 200/100PP @1:00
50 rebuild
sox @ hands 3×50 D1-4 @1:15
4×75 fr dpc flow @1:10
20×25 o=count dpc fewest e=alt 100/50P@:40
10×50 drop breath
10×50 swolf
relays/sprints
wd w time
Joe Benjamin
Head Coach, Rancho San Dieguito
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.
