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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 8 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/Thursday [2/17-18/21]
C4/W1
[25/59 days out tt’s]
300 free
4×75 sc/dr build/sc 1 ea @3bobs
12×25 [4padpush/4r-l pads/4 B pads @feet]
100 free as 25 backwards/25 combo drill
5x
4×25 stroke building o=combo e=bow @:45
2×200
100 scull/sw G1@2:30
4×25 G5 no breath o=fly e=free @:45
150 pull breath every 5! B g3-4-5
10 bobs reset streamline form balance
[200’s: R1=75fr/25br A)2:40 B)2:50 C)3:00]
[R2: 75fr/25bk @2:30/2:40/2:50]
[R3: 75fr/25 fly @2:20/2:30/2:40]
[R4: free @2:10/2:20/2:30]
[R5: free @2:00/2:10/2:20]
Warm down 10×25 mindful rebuild
more g2 flow with remaining 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.