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
- Target level: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 13 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
Saturday [1/2/20]
C2/W1 Final Holiday Session
monthly time trials resume February
SI meets resume when safe
20×50
[5 Free Dpc @:45/5 drop breath@:55/5 Free Dpc@:40/5 bk-br dpc count and work fast crossover turn!@:55]
2x
6×75 Kick [R1=feet@1:20 R2=finz@1:05]
o=flutter r-l-bk e=fl-bk-br
2x
4×100 free flow @base [1:05/1:10/1:15/1:20]
5×75 Work Turns! free/bk/free 5 Dolphins each wall!!!! @:55/1:00/1:05
6×50 SWOLF @:50
7×25 o=free e=fly strong @:20/:25
50 recovery @2:00
2×100 free @b-:05
50 recovery @2:00
50 race blocks ch heats
10 bobs streamline
warm down with time
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.
b=base interval
swolf=swim golf (stroke count + time, lowest number
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.