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: 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
Tuesday PM [10/25/22]
C3/W3
[9 kp/17 bb/42 jnats/52 wags]
100 fr
4×25 pads r-l
100 bk-fr
4×25 knuckle pads
100 br-fr
4×25 padpush
100 fl-fr
4×25 @feet
10×50 kick TIP ch
4×25 med swim rebuild
4×100 pull (75fr/25non fr) Des 1-4 @1:40
4×25 med swim rebuild
Mid Race
4×200 o=fr TIP e=tip+:30
100 rebuild k-sc-d-sw + 10 bobs
8×100 o=fr tip e=tip+:30 stroke-fr
100 rebuild +10 bobs
16×50 o=tip free e=hvo 2ea imo @1:15
100 rebuild +10 bobs
2×25 @front end rp
2×25 @mid build race gear
2×25@back end rp
[all from push @:40]
6×25 allout blocks walk around
200 rebuild/recovery
Short Race
4x
8×25 @ :30 [at 100 pace]
100 Kick G4-5 @ 1:30
:30 rest
75 G5 from Blocks @ 1:15
75 ez @ 2:00
4×25 @ :25 [100 pace]
:30 rest
100 @ 4:00 from push
Long Race
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.
tip=tightest interval possible
hvo-high velocity overload
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.