Daily Swim Coach Workout #534

by Dan Dingman 0

September 03rd, 2021 Swimming Workouts, Training

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:  15-18 years old, 13-14 years old, 19-22 years old
  • Target level:  Senior Age Group/ High School State Level, National/ Collegiate Level
  • Weeks until target meet:  2 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 [5/15/21]
[1 week out Coronado LCM/3 weeks OT Go Mia]

25 free dpc 3 dolphs
50 bk-fr dpc
75 fr 3 dolphs
100 im drill (3r/3l)
100 im scull
75 fr dpc
50 bk-fr
25 free dpc
10×50 (5 drop breath pads/5 swolf p/f)@1:00

[Build 100 Race Plan]
2×25 [as 1st 25 FLOW LITE [email protected]]
2×25 [2nd 25 gradual build gear @Coach]
2×25 [3rd 25 Power and Rhythm @Coach]
2×25 Inspired Back End

8×75 flow free @:55/1:00


2×225 [RACE 1pr A/1 pr B @6:00]
2×100 fr flow @1:40
2×125 [RACE 1pr A/1 pr B @4:00]
2×100 fr flow @1:40
2×100 fr flow @1:40
2×100 fr flow @1:40

    2×25 b/o max
    2×50 scull
    2×75 pull buoy @ankle
    2×100 g1 fr form

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.

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