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: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 14 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 [9/1/21]
C1/W3 Early Season d4
Mindset: Great Teammate! Leadership Superpower? Inclusive-Never exclusive! Practice Confidence!
300 swim fr-bk-br all dpc counting strokes
200 IM drill
100 scull medley w buoy and snork
paddles
20×25 o=fr e=ch @:30 [4:padpush/ 4 knuckle/ 4 push drill FREE/ 4 push drill in 11/ 4 pads@feet]
12×50 kick, board optional, 4@ TIP/ 4@1:10 FA 1 ea/ 4@TIP [:40/42.5/45/47.5/50
3x
4×200 [ as 150fr flow G2@2:00 + 50 ch @PP @:50]
pull 4×50 pr/fr by 25 Des G1-G4 @:55
4×25 G5 (2pull/2swim( @:40
warm down 8×25 on technique themes @Coach
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.