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
- 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
Thursday AM [2/11/21]
C3/W3
Teamwork: positive, supportive, inclusive, reliable!
200 free dpc
8×25 padpush
200 bk/fr dpc
8×25 propulsuion o=right only e=left only
@KIM
2x
100 IM drill into swim HVO
4×25 MP Racing Turns 1 each
100 prime drill into swim HVO
4×25 MP Racing turns prime
4x
150 fr cruz @2:00/2:10
50 prime g4 flowing in race gear@:50
6x
75 fr cruz @1:00/1:10
25 prime Race! @:30
kick 10×50 tip o=ch e=prime
50 rebuild
8×25 @ race pace @:35
wd 3×50 rebuild