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
Tuesday [11/29/22]
C5/W2
[9Jnats/17Wags]
Perspective: competitive but relaxed/ connected to Process and Joy of Racing!
-breakout by distance, but slight modification or options for Jnats
150 sw ch g1 dpc
4×25 pads r-l
150 sw ch g1 dpc
4×25 knuckle paddle
100 IM dr
4×25 padpush
100 IM swim
4×25 pad @feet
all @ KIM
8x
75 build g2-3-4@1:20
25 g5! @:40
odd rounds=kick e=pull 2fr/2ch
Mid Race
2x
150 fr cruz @2:00
50 B to PP @:50
4×75 HVO best turns choice @1:15
4×50 fr @:40
50 drill rebuild @1:30
8×50 (3@goal backend 200P+:03/1@3:00)
1×50 blocks ALLOUT
2x
150 same
50 same
4×75 HVO same
4×50 fr @:40
50 dr rebuild
8×50 same
50 blocks ALLOUT
4×100 recovery @1:40 (more if 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.
