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: Speed and Power
- 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: 11 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
Monday [9/13/21]
C2/W2
Mindset: Be a Trooper not a Drooper! Pull Teammates UP, Never drag them Down!
600 Straight: [100fr DPC/100 IM 1K-1SC-1D]
4×100 IM Migrating FAST Swim! 25/ other strokes G1drill @1:45
4×100 IM Migrating FAST swim! 25/ other strokes g1 swim @1:40
32×25
[4 each: 1 G1stroke build/2@PP/1 MAX G5! x2]
@ R1@:35/ R2 @:30
Kick 16×50 o=fr r/l e=ch [4@tip/4@1:00 FA]
4×50 Mod Med Tech Review IM @1:00
Super 500 IM @:30
4×50 tech review fr @1:00
Super 500 Free @:30
pull 4×100 as [75 fr g1 3-4-5 breathing/25 Max Speed IM order @2:00]
Walk Arounds/Relay
Warm Down with time, wash out!
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.
