Daily Swim Coach Workout #702

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:  3 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
Tuesday PM [4/11/22]

Commitment: easier and more valuable when clear you want it! Get clarity on what you want in swim this season….then work towards it daily!

[25 days out CIF finals, 18 days League finals]

20×75 [write on glass/board prior to start]
[8: o=fr-bk-fr e=fr-br-fr all dpc flow @1:15/ 6: k-sc-dr o=fr e=ch @2bottom shoots+3bobs/ 4: sc-dr-sw build o=fr e=ch @2 bottom shoots-3bobs/ 2 HVO choice @:20 rest]

5×100 kick (25 on bk/50 r-l/25 belly No Arms!)

Mid Race:
4×75 rebuild work, o=swim fr drop stroke by 25 e=g1 meditative stroke discovery @:20r

6×100 [Hold Best + :12, [email protected]:20 or 1:25/3 ch non [email protected]:30/1:35]
50 rebuild
10 bobs
5×100 Free, hold best +:10, @1:30
50 rebuild
10 bobs
4×100 IM [hold half of best 200IM + :03]@1:40
50 rebuild
10 bobs
3×100 choice, hold best +:06 or better @2:00
50 rebuild

pull 400 fr breath 5, every 4th Fast!

3×50 choice, [@200 goal pace 3rd 50 +:03]

5×50 rebuild, recovery
(more if time)

Short: modified on theme
Long: modified on theme
[rounds of 200 hold best +:20/:18/:15/:12]

Joe Benjamin
Head Coach, Rancho San Dieguito

SwimSwam’s daily swimming workout is powered by Commit Swimming.

Commit Swimming

Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.

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1 month ago

It would be nice if the workouts posted here were explained better specifically with the terminology. Bobs, HVO, meditative stroke discovery, bottom shoots, rebuild… etc. I have a hard time understanding almost every workout posted.

Bobs… Is this a shallow pool all around, are
the kids just jumping off the bottom over and over? Are their arms in a streamline? What is the purpose of doing this so much?

Reply to  SCCOACH
1 month ago

I said this same thing a year ago. I’ve given up hope.

Are the coaches that supply these workouts so conceited that they assume everyone knows the what and why behind the acronyms and terms?