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: National/ Collegiate Level, Senior Age Group/ High School State 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
Tuesday PM [9/20/22]
C2/W1
200 free
150 fr/bk
100 br/fr
50 fly d/s
all checklist highest level flow @KIM
6×25 pads (r-l dpc power catch)
2×50 11 CU FIRE KICK!
6×25 pads Knuckle power catch
2×50 same
6×25 padpush
2×50 same
6×25 pads or buoy @feet
2×50 same
4×25 free tech review @Coaches
T10 minutes Max Test
(700)
6×50 rebuild flow g1 o=bk/fr e=br/fr
pull 4x
175 fr breath 3-5 by 25
3×25 fast fr or fly (2brth/1brth/0brth)
@2:30/:35
kick 500 [75 g2/25 g5] choice
6×100 @1:40 all best +:12 o=fr e=IM
hypoxic series into wd
finz 6×25 taking :30/ resting :30
4×50 u/o porpoise flow
150 wd swim
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.
