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: Base building
- Target age group: 15-18 years old, 13-14 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
Saturday [3/6/21]
C4/W3
HS meets: Process/Effort!
[8-35-42 days out] Mindset-MT- No Pressure/No Prize! Run to it/not away! Take it/Dont wait for it!
200 swim dpc
150 r/l/dr
100 scull
50 HVO
8×25 MP turns
8×25 paddles propulsion r/l
12×25 paddles [3padpush/3padfeet]
Kick 2x
6×50 tip
finz 8×25 max speed shooter+b/o
8×75 aerobic cruz hi level flow fr-bk-fr@:55/1:00/1:05
4x
12×25 [o=blocks front end RP, #2=gradual Build mid race gear, #4=inspired back end gear]
[R1=prime event R2=2nd event R3=prime event R4=3rd event]
[r1@:40, 2@:45, 3@:50, 4@:50 Resets between rounds]
pull set 16×50 des int by 4
relays
wd set with time
Coach Notes
The swim coach was asked to define any shorthand he or she used in this workout. Their notes should provide some additional context to this swimming workout.
rp=race pace
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.