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: Base building
- Target age group: 13-14 years old, 15-18 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State 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
Monday PM [12/28/20]
C1/W3 Holiday Session 6
2x
200 swim dpc ch @:15rest
100 IM drill @:15 rest
5×50 fr drop breath, count @:55
50 breast double pullouts fewest strokes dpc @6 bobs
8×25 padpush
8×25 o=r e=l
8×25 knuckle pad BUILD
8×25 buoy ankle pull BUILD
4×75 aerobic flow fr @1:00
4×100 IM FA blocks @2:00
4×75 flow cruz
6×50 race blocks 1 ea+2 ch
warm down hi level flow 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.
Joe is the best!