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: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 1 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 pm [5/26-27/21]
C2/W1
[11 days out 100 fly OT, 4 weeks smoc, 7 weeks SI champ meet, 9 weeks Futures, 10 weeks Nat summer champs]
4×125 [(75 dpc fr-bk-fr/50 k/dr pr) @2bottom shooters/2bobs]
pads
5×50 drop breath@:55
8×25 [2r/2l/2scull/2padpush build ch @:35]
5×50 drop breath
8×25 Finz (drop pads), max effort shooter (b/o ok)@:35
10×50 kick [@:50 o=just make e=g5!]
[Mia: o=k e=r/l fly strong long flow]
8×50 MEDITATIVE ON CHECKLIST @1:00
o=d/s e=sw
20×50 [o=moderate but FAST TURN! e=PP 4@front/3@mid/3@back end]@:55
500 form [100k/100p/50 sw flow]
20×25 [4@PP for best shortest event/1 rebuild recovery @:30]
pull 2x
100 form fr @1:30
5×25 ch b g4 to g5 @:40
long wd w time 5×50
fine tuning or more wd
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.
