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: Capacity (Base) Building
- 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: 9 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
Wednesday/Thursday [2/10-11/21]
C3/W3
Mindset: Positive, Growth
Do what it takes: Earn it! Go get it…don’t wait for it to come to you.
600 straight: 100 swim dpc/100 wwyu
Finz 4×100 kick D1-4 to Max g5 @1:40
Sox 2x [R1@hands R2@feet]
2×50 k/s g3 @1:00
4×25 swim build @:40
4×25 rebuild @6 bobs streamlime
10×50 o=combo drills e=3 b to PP, 2@PP @:50
10×100 just make @base 1:10/1:15/1:20
10 bobs
8×100 @+:10, (A1:20) holding :12 from best!
10 bobs (break after 4, 1:00)
6×100 @+:10, (A1:30) holding :10 from best (break after 3, 1:00)
10 bobs
4×100 @+:10, (A1:40) holding :08 from best
10 bobs
2×100 @+:10, (A 1:50) holding :06 from best
5×50 rebuild tech review free
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.
PP=push 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.