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: National/ Collegiate Level, Senior Age Group/ High School State 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
Monday/Tuesday 2/22-23/2
C4/W2
Utilization, Racing Details, Racing Mindset
600 straight fr/ch wwyu
Finz 8×75 [2k-s-k, 2o-u-o, 2u-o-u, 2 g4 1 breath per length rhythm kick @1:20]
sox 4x
50 form swim g2 @1:05
25 G5 4 stroke b/o @:45
[r1/3 Sox on feet/ r4 Sox on hands]
2x
16×25 kick [1b g2-3/ 1b g3-4/ 2 @g5! @:40]
4×50 o=r/l e= push/ 11 leg dominant @1:00
2x
5×50 SWOLF fr or bk @:50
6×25 @200 pace @:30
100 scull/swim g1 high form @2:30
4×50 Build to race pace @:50
6×25 @100 race pace @:40
100 scull/swim g 1 form @2:30
broken 100 choice blocks race
15 bobs reset
Hoypoxic flow cool down finz 300
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.