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: 12 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
Saturday [1/9/21]
C2/W1
Goals/Process/ Communication/ Teamwork!
4×100 free @1:30 dpc, count strokes, 4 dolphs
4×75 [25 dpc pullouts/25 scull/25 combo dr fr@3 bobs]
4×50 finz u/o porpoise @1:00
4×25 finz fast shooter
paddles 2x
5×50 drop breath @:55
5×25 r/l/scull/dr/swim@:35
12×50 3fr/3ch 1dr g2/1dr-sw g2/ 1 sw PP @:55
heats
5×200 race blocks o=ch e=free @6:00
4×50 rebuild review
800 pull 3-4-5-6 breathing by 200
400 kick im zoomers
hypoxic series wd with 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.
COULD YOU PLEASE OFFER SWIM WORKOUTS FOR NATIVE NEVADANS OVER 50 THAT ARE STILL IN SHAPE. THATS ALL I DID EVERY DAY ALL SUMMER & GO TO CHURCH THAT WAS ALL THERE WAS TO DO IN THE 70’S THEN SKATING RINK FRIDAY NIGHTS😁