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
- Target level: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 5 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
Thursday PM [1/19/23]
C2/W2
Team Culture: Do Your Part Daily! What is your Leadership Super Power? Supportive and Kind Teammate!
Pacing for your Race: push limits, be brave front end and work on back end
300 swim dpc (100fr/50bk-br)
200 sc/dr IM
100 HVO ch
20×25 [A) 4IM @:25/4 ch@:20, B):30/:25]
Pull 3x
150 fr breath 5@2:00
50 Build g4-5 choice @:55
Mid Race
6×200
[100fr @ flowing lactate (best +:15)@1:40/ 50 ch@2nd 50 race pace+:03 @:50/ 50 ch back end pace Fast! @1:30]
4×100 fr w ch of equipment, 4 dolphins ea, flow @1:20
8×75 o=mod e=PP for 200 @1:15
4×100 fr, ch of equip, 4 dolphs @1:20
12×50
[3@goal pace +:03/ 1 rebuild @2:00]
wd 300 (use remaining time)
Long Race
Short Race
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.