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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate 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
Thursday [10/28/21]
C4/W2
[7kp/15coro/41jnat/50wag]
6×100 75fr/25non fr @1:30
6×75 o=k-sc-dr e=sc-dr-sw o=fr e=non fr@kim
6×50 pads o=r/l e=knuckle @kim
6×25 Best Breakouts 1ea +2 pr@:40
Sox
8×50 o=k/s e=B to PP @1:10
No Sox
8×50 o=mod e=PP for best races @1:00
Mid/Short
4×200 [150fr flow @2:00/50 @RP @:50]
50 rebuild
5×150 [100 fr flow @1:30/50@RP@:50]
50 rebuild
6×100 [75 fr flow @1:00/25 Max Effort@:30]
50 rebuild
8×50 o=b to PP e=PP @:50
warm down washout
Kevin Perry Taper: [4×200 same/ 4×150(not 5)/ 4×100(not6)Then: starts/turns + 9×50 warm down]
Distance: Coach Brandon; account for KP Taper
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.
