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
Friday [11/27/20]
C9/W3 PPP
Process! Positive! MT
[8/14 days out]
2x
200 fr dpc low breath
4×25 pullouts dpc count
pads 3×50 free drop breath
pads 8×25 BUILD(2r,l,knuckle, push)
wall kicks fast and furious
8×50 o=form stroke build e=b to PP @:50
Finz
2x
3×100 [75 flow r/u/l, 25 MAX SPEED]@1:45
6×25 shooter (1slomo/2b from slomo/3max b/o@15) @:45
6×50 o=flow swim e= Max speed swim @1:00
easy 50 recovery
8×50 o=mod med e= PP race of choice @:55
8×75 o=kick b g3-5 @1:20 e=pull b g3-5@1:10
4×50 o=mod med e=PP @1:00
100 recovery
broken 100
5×100 fr [tip+:10/+:05/tip/+:05/+:10]
starts/turns
wd 300
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.
