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: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 4 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
Saturday [3/27/21]
C5/W2
[21tt/28 CIF/35 Spring Cup/49 SI lcm]
4×100 free form dpc count @1:30
6×25 o=bkwds fr e=scull @2 bobs
4×75 bk-br-fr dpc count @1:15
6×25 knuckle pad build @2bobs
4×50 pullouts dpc/breast fewest strokes@1:10
6×25 padpush @:30
10×25 all best breakouts! @:45
12×50
[d/s form, sw med, PP x5, @:50]
[anyone racing today, needing cif cuts, can get out when needed to optimize cut opportunities]
Heats
1×200 goal of +:12 from best, or better!
6×50 rebuild recovery @1:00
3×100 goal of +:06 or better! ch @4:00 or plenty rest
6×50 rebuild recovery @1:00
Finz 8×50 @2:00 choice, goal of holding all faster than best 50 free time!
4×75 free washout @1:15
200 scull with buoy
warm down with tech review [25’s] on Coaches
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.