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: Speed and Power
- 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: 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
Tuesday AM [5/18/21]
C1/W3
4 Days SI/ 17 Days OT
400 fr every 4th Combo
200 IM k/dr
200 fr same
100 IM scull
100 prime kick Race g5
50 swim ch meditative g1
75 prime kick Race g5
50 swim ch med g1
50 pr kick Race g5
50 swim ch med g1
25 pr kick race g5
50 swim med g1
@Coaches
Pull
75 fr form g2 @1:10
25 G5 prime @:40
75 fr g2
2×25 G5 pr race
75 fr g2
3×25 G5 pr
75 fr g2
4×25 G5 pr
75 fr g2
3×25 G5
75 fr g2
2×25 G5
75 fr g2
swim 8×25@100 Pace! @:40
10×125 free, ch of equipment
[4@b/4@b+:10/ 2 g1 @ :30 rest]
dives/turns/more wd as needed
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.