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: Base building
- 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: 19 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
Wednesday/Thursday [1/20/21]
C2/W3
Finding Our Rhythm! If not feeling yet…your close, keep pushing!
Starts with Hope and Belief! Your Time!
200 Free Flow, 3 dolphins @2:50
2×150 bk-fr-bk counting strokes, 3 dolphins@2:15
3×100 br/fr dpc, count strokes @1:40
4×50 finz porpoise flow, 2 breaths only per 50@1:15
finz 2x (desc to Max!)
4×50 kick dolphin 25belly/25bk D1-4@1:00
4×50 swim, prime D1-4@:50
4×50 meditative recovery
sox 8×25 kick o=pr e=ch g4 @:45
feet 10×25 kick o=pr e=ch g5@:35
sox 4×50 k/s o=pr e=ch g4 @1:10
feet 5×50 k/s o=pr e=ch g5 @1:00
sox on hands 8×25 swim o=pr e=ch g4@:35
no sox 10×25 o=pr e=ch G5! @:30
4×50 free combo drill g1 form!
2x
8×50 free, pads optional, 3 dolphs @:35/:40
6×25 [12.5 underwater free/12.5 bkwds fr]@5 bobs
prime stroke race
1×75 broken
1×50 broken
1×25
all from blocks
warm down 4×100 sc/sw
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.
