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: 2 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
Monday/Tuesday PM [4/5-6/21]
C6/W2
[12 days tt/19 days CIF-SI/ 25 spring cup/59 OT]
150 fr dpc
4×25 r/l propulsion pads
150 bk-fr dpc
4×25 scull mix (4 different sculls)
150 br-fr dpc count
4×25 pullouts dpc fewest #
150 fly-fr flow
4×25 padpush build
all @ 3 streamline bobs
kick 24×25
[4 best bp g3/ 4 b g3-g4/ 4 race g5! x2] @:30
3×200 fr @base [2:10/2:20/2:30/2:40] +10bobs
1×200 Race pr a or b, even split
ez 50 plus 10 bobs reset
3×200 fr @ base +10 bobs
1×200 broken race pr a or b
ez 50 plus 10 bobs
3×100 fr @base +10 bobs
1×100 race pr a or b
ez 50 plus 10 bob reset
3×100 fr @ base +10bobs
1×100 broken race pr a or b
ez 50 plus 10 bobs
3×50 fr @base +10 bobs
1×50 race
ez 50 plus 10 bobs
3×50 fr @base 10 bobs
1×50 broken race!
wd 3×150 cruz tech review
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.