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: 6 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 [1/18/23]
C2/W2
[9 bb/ 30 Sr C/ 43 Sectionals]
am workouts: part of commitment to group!
communication: same!
Prime Stroke: never stop learning, building, discovering, improving
400 (75fr/25 pr drill)
snorke/low buoy 8×25 scull
10×50 kick, o=pr in position e=ch on bk TIP
4x
125 fr breath 5-3-5-3-5 @1:45
75 pr B g2-3-4 @1:10/1:15/1:20(br)
all Pull
Stroke Groups
Breast:
6×25 br arms, r-l mini egg quick kicks@:30
6×25 br kick, r-l arms, hand speed @:30
6×25 o=sep 1 e=sep 2 @:35
6×25 o=DPC fewest e=speed drills @:35
5×100 Br w Finz, Des G1-2-3-4-5 (2kicks)@1:40
8×50 [Meditative long breast working Flow, count strokes, finding ‘effortless long stroke gor front 200] @Coach
4×100 breast @1:50, hold Best +:12
6×50 fr @:50 rebuild
3×100 breast @2:00, hold Best +:10
4×50 fr rebuild @:50
3×50 @goal pace + :03 as interval
2×50 fr rebuild
2×25 blocks race
wd 200
Fly/Back:
4×25 Kick in BL @ :30
4×25 6k Pull @ :30
4×25 2 Stroke Strike @ :30
4×25 G2-5 @ :30
8×50 Kick/Swim @ 1:00
[2-40/10, 2-25/25, 2-10/40, 2-50]
6×75 [50Fr/25P] @ :55/1:00
2×50 ez @ 1:00
5×100 [50Fr/50P] @ 1:10/20
2×50 ez @ 1:00
4×125 [50Fr/75P]@ 1:25/1:35
2×50 ez @ 1:00
3×150 [50Fr/100P]@ 1:40/1:50
2×50 ez @ 1:00
2×175 [50Fr/125P] @ 2:00/2:15
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.
