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: Capacity (Base) Building
- 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
Monday/Tuesday PM [11/16,17/20]
C9/W2
[18/25 days Nat PPP] Mindset/Believe in Potentia/ Visualize what you want!
300 [100fr/50bk] dpc
2×100 scull med
2×50 finz u/o
Finz 4×200 kick strong [50 on side/50 on bk]
[@2:15/2:20/2:25/2:30]
12×50 [1dr/1d-s/1PP @race of choice@:50]
200 fr @base [1:05/1:10/1:15/1:20]
4×200 IM [@+:15base]
400 fr @b
3×200 IM [b+:15]
600 fr @b
2×200 IM
800 fr
1×200 IM broken allout!
warm down rebuild recovery 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.