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: Capacity (Base) Building
- 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: 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
Wednesday [4/20/22]
C3/W1
Sr Bio’s/pics
meet sign ups/ summer meet rsvp’s and planning communication!
[10 days Leagues/ 17 CIFinal/ 24 State/ 37 SGC]
4×100 fr/bk @1:30
5×50 drop breath @:55
5×50 SWOLF @1:00
paddles 12×50 o=fr e=prime (25 k in 11 on belly or bk/ 25 (4r only/4 left only/ 4 knuckle)] @ 1:00
short finz kick 5×100 [prime, last 25 swim ALLOUT! @ 1:20/1:25/1:30
8×75 progression [25 hinge/25 Fist/ 25 Full build in highest level stroke] all Prime stroke (Coaches can adjust prog for stroke if needed)
@ Coaches
Stroke Groups
(modify as needed or desired for your particular group if you want)
2x
8×50 [3 prime @back end 200 goal split + :03 / 1@ 1:10 fr rebuild]
4×75 cruz flow fr/pr drill/ fr @1:20
4×50 MidPool HVO ATTACK Turns! @1:00
4×100 pr/fr by 25 TIP (1:05/1:10/1;15/1:20/1:25/1:30)
2X25 RACE BLOCKS
wd 200
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.
