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, 13-14 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 15 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
Saturday [12/19/20]
C1/W1
Opportunit: Create your Foundation! Set the tone for your season! Make a positive change!
8×75 [o=fr drop breath e=bk-br-fr dpc fast turns@2 bottom shoots+3 bobs]
24×25 paddles [6r/6l/6push/6 knuckle @:30]
12×50 kick, [3 ea, 2 on bk/1ch bp @:45/47.5/:50]
9×200 [des int 1-3/hold int 3/ascend int by 3]
[1=stroke/fr by 50/ 1=75fr/25 stroke/5fr/1=75-25/1=50/50]
[A)1@2:25-1@2:20-5@2:15-1@2:20-1@2:25]
4×50 scull rebuild feel
9×100
[1=IM/1=stroke-fr/5 fr/1=stroke-fr/1=IM]
[A) 1:15/1:10/5@1:05fr/1@1:10/1@1:15]
8×50@1:00 d/s meditative
heats
2×75 Race!
wd 5×50
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.
