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: Race Specificity
- Target age group: 13-14 years old, 15-18 years old, 19-22 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 12 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 AM [1/11/21]
C2/W1
Goals / Process: outline for each due between now to 1/22.
500 [dpc 75fr/25bk]
300 IM KDS
2x [r1=hands r2=paddles]
4×25 fr r/bkwds/l/bkwds
4×25 br o=pullouts dpc e=seated br pull
4×25 bk r/L/l/L
4×25 fly r/3-1/l/3-1
4×100 IM [@1:40 hold 1/2 best 200+ :10]
2×50 fly/bk drill form@1:10
3×100 IM @1:40 Des g3-4-5
2×50 bk-br dr form @1:10
4×100 IM [@1:40 hold 1/2 best 200+:08]
2×50 br-fr dr form @1:10
3×100 IM D 1-3 g3-4-5 @1:40
2×50 fr combo dr
500 form flow g2 [100p/100k]
wd
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.
r=right arm
l=left arm
dr=drill
kds=kick,drill,swim
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.