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: 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 [5/24/23]
C1/W3
[2 days SGC: expectation/logistic/timeline]
practice as normal for non SGC
Stroke Groups: no overload, build tech, reinforce @RacePace
4×75 free o=sw dpc e=hinge-fist-full@3bobs
4×25 prime scull w paddles
4×50 bk-fr
4×25 prime drill w pads
4×50 br-fr
4×25 prime sw w pads
@KIM
8×50 kick o=r-l fr kick mod e=pr in pos B to Max @1:05
pull 4x
75 fr dpc brth 5 @1:15
25 prime fast! @:40
25 ez recovery @:40 ch
Breast
6×25 (11 arms, r-l micro egg kicks)@:40
3×100 (25 3-1 br/75 fr dpc flow)@1:40
6×25 (reg kick, r-l arms rounded quick pull)@:40
4×75 (25 2-1 br/50 fr flow)@1:15
6×25 o=sep1 e=sep2 @:40
6×50 (3-1br/fr) @:55
6×25 Xtreme DPC
300 br w dolph w Finz, n/s w rhythm!
16×25 breast
[4 pad only left/4 pad only right/4 pad@feet/4 no paddle very best rhythm and flow] @Coach
6×50 o=fr flow e=br 1PP200/1PP100/1 speedplay @1:15
3×100 fr wd
Fly/Back:
6×25 Drill @ :35
4×25 Kick V-Sprint @ :35
6×50 G3 @ :50/55
50 ez @ 1:00
12×50 @ :55
[ez/Build to/At Pace, 2 cycles at 100 and 2 cycles at 200]
6×25 Drill @ :35
4×25 Swim V-Sprint @ :35
6×75 @ 1:20
[ez/built to/at pace]
100 race for time
warm down with time
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.