Daily Swim Coach Workout #492

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]
[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]

5×50 drop [email protected]: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]

o=d/s e=sw

20×50 [o=moderate but FAST TURN! e=PP [email protected]/[email protected]/[email protected] end]@:55

500 form [100k/100p/50 sw flow]

20×25 [[email protected] 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.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

Leave a Reply

Notify of
Inline Feedbacks
View all comments