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, 19-22 years old
- Target level: Senior Age Group/ High School State Level, National/ Collegiate 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
Thursday [9/23/21]
C2/W3
Be Prepared for Sunday freestyle fest! AM session, maximize recovery time between events, will go quickly.
Be A Great Teammate!=What can you Bring?
500 Straight (no stopping) 100 swim dpc/100 k-sc-dr-sw G1
paddles
5×50 drop breath @:55
6×25 choice o=right only e=left only @:30
5×50 swolf free or back @:55
6×25 knuckle pad build @:30
6×75 Migrate Fast 25
finz
5×50
U/O Porpoise Descend 1-5 to MAX EFFORT/SPEED!! @1:00
50 recovery
Mid/Sprint combined
200 fly/free by 25, flips, flow g3 @2:30/2:40/2:50
4×50 fly @1:00 (12.5 g2/mid 25 G5/12.5 g2)
200 bk/fr by 50 flow g3@same
4×50 bk same
200 br/fr @2:40/2:50/3 g3
4×50 br same
3x
200 fr @2:20/2:30/2:40 g3
4×50 fr (R1: same/ R2: fast 1st and last 12.5/ R3 ALL FAST G5!!!!!)
10×25 buoy @ankle o=fr e=non fr choice @:35
(2 form/ 2 build to fast!)
pull 3×150 breathing 5 @2:00
sprints if time
warm down 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.