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
- 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
Thursday [10/21/21]
C4/W1
Be A Great Teammate-Do your part!
Mindset: growth, confident, prepared
Perspective: healthy, calm, expect greatness
600 straight, 100 sw dpc count strokes/100scull medley
4×25 blocks or run dive, max dist glide
4×25 pullouts
6×75 kick, migrate fast G5 25 @1:20
6×75 pull br 5, migrate G5 25 @1:15
Mid
2x
3×25 wall kick/2xbottom shoot/finish
3×25 Race wall-mp+turn-wall
4×100 o=mod med g1 e=25g3/50g4/25g5
100 scull medley g1
6×50 o=mod med e=PP
4×125 flow cruz ch of equip @1:45
8×25 pads r-l/padpush/knuckle/@feet
Sprint
8×25 Kick into swim (1 Breath)@ :40
4×50 Fastest Average @ 1:15
8×25 Swim into Kick (1 Breath) @ :40
4×50 Fastest Average @ 1:15
4x Bobs
4xWall Kicks into Breakout 2x Bottom Shooter Race Finish
6×25 Kick into Swim (2 Breath) @ :40
4×50 Drill/Race @1:15
6×25 Swim into Kick (2 Breath) @ :40
4×50 Drill/Race @ 1:15
4x Bobs
4xRace to Mid Pool and Back
4×25 Kick into Swim (0 Breath) @ :40
4×50 Scull/Race @ 1:15
4×25 Swim into Kick (0 Breath) @ :40
4×50 Scull/Race @ 1:15
4xBobs
4x Walk around Sprints to Flip Finish
10×50 w Snorkel and Choice equipment, working best form and relaxed strokes
[2@40,2@45,2@50,2@55,2@1:00]
Starts and Turn work
cool down with time
starts/turns
warm down w time
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.
