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: Speed and Power
- Target age group: 13-14 years old, 15-18 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 3 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 [11/16/21]
C5/W1
4×100 o=fr/bk e=fr/br DPC
4×75 o=k-sc-dr e=sc-dr-sw
4×25 best b/o’s!!
all @:15 rest kim
30×25 Kick (all max effort G5!)
[10 feet o=d on belly hands side! e=ch on bk@:35]
[10 short finz, 2ea+2pr @:30]
[10 long finz, o=b/o e=full shooter@:35]
(mv taper: 2 moderate/2 build to max)
pull 10x
75 fr g2 brth 5 @1:10
25 G5 race max choice @:30
[MV taper: 5 r’s pull/5 r’s sw, 25’s PP]
Super 500 fr [@:25]
[MV taper: 75’s form flow/50’s build/25’s fast]
8×25 padpush form recovery @:35
Super 500 IM [@:30]
[MV same way as above]
MV Taper:
[starts/turns/pp and warm down]
Non Tap:
4×75 sw-dr-sw recovery
20×25 all PP for best races @:30
100 recovery
6×25 walk aroumd max race! blocks
warm down with remaining 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.