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: 7 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 PM [3/17/22]
C1/W2
Deposits B4 Withdrawals! Honor our group-Show Up! am’s mandatory for ch/nat!
200 fr/bk
100 br d/s
4×50 finz g1 u/o porp
200 scull, buoy & snork
8×25 pads r/l dpc ch
all @Coach
3x
8×25 Max Effort
(r1: k im, r2: sw LD fr/bk, r3: k finz)@:30
Pull (buoy@ankle) 16×25 o=fr e=im order, 2ea,@:35 all fast
Long: connected to Pace, smaller makeable chunks, but lots of them!
Short/Mid
2x
1×100 G1 form @1:40
2×75 build g1-3 fast turns, ch @1:20
4×50 build g3-4 o=fr e=ch @1:00
8×25 build g4-5, 2 each @:40
16×25 (20y bursts!) o=fr e=ch @:40
100 rebuild
4x
75 fr flow @1:10
25 Race! @:30
[r1=k, r2=sw,r3=k w finz, r4=sw w finz]
starts/turns
washout/rebuild/recover
8×50
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.