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
Wednesday [2/8/23]
C3/W2
[9 Sr C/ 22 Sectionals/ 17 RSD ]
Mindfulness: Everything w Purpose and at Highest Level of expertise! No wasted practice!
Body Nurture! Health First!
Keep improving Prime! New discoveries!
400 as sw/dr by 100
4×75 prime scull, buoy (low) and snorkel
pads 12×25 Prime, (4r-l/4knuckle/4@feet) all power catch and dpc work! @Coaches
10×50 kick F.A. @1:00 o=pr in pos e=ch on bk
6×50 pull, pr/fr Des 1-3,4-6 @:55
MODIFY AS NEEDED FOR SR C TAPER GROUP WITHIN STROKE!
Breast
2x
4×25 Sep 2 @:35
50 breast DPC count, smooth long glide@1:00
4×25 o=r-l mini egg kicks in 11 pos e=r-l arms fast rounded pulls, reg kick
50 br HVO as speed drills on fast parts@1:00
4×75 breast in long stroke Des 1-4@1:30
3×50 fr rebuild
4×50 breast in sprint stroke Des 1-4@1:00
3×50 fr rebuild
2x
4×25 dive/run DPC Xtreme, strmln@Coach
50 br smooth dpc
4×25 speed drills br
50 pull, up tempo work!
4×75 (50fr flow/25br strong) @1:15
pull 6×25 o=mod e=fast @:40
4×75 (50fr flow/25br strong)@1:15
Finz 8×50 o=mod e=fast @:55
wd with time
Fly/Back:
4×100 @ 2:30
[50 at pace @ 1:00/25 NB Free @ :30/25 Pace end @ 1:00]
50 ez or 10 bobs
4×25 Kick Desc 2-5 @ :35
4×100 @ 2:30
[25 NB Free @ :30/50 at pace @ 1:00/25 Pace end @ 1:00]
50 ez or 10 bobs
4×25 Kick Desc 2-5 @ :35
4×100 @ 2:30
[25 NB Free @ :30/25 Pace @ :30/50 at pace @ 1:30]
50 ez or 10 bobs
4×25 Kick Desc 2-5 @ :35
4×100 @ 2:30
[1-3 each way, 4-straight race off blocks]
4×25 Kick Desc 2-5 @ :35
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.
