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, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 11 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
Monday [9/19/22]
C2/W1
elevate Process to improve Outcomes
am T/Th
400 (o=fr-bk e=IM dr)
8×25 (o=dbl pullouts dpc br e=no brth fr dpc)
pads
8×50 o=fr hinge/11 dpc e=r-l arm@side dpc ch@1:00
5×50 fr drop brth @:55
no equipment
5×50 SWOLF O=fr e=ch @:55
2x
75 kick g2 (alt hands @side/belly/bk 11)1:30
3×25 @:25 G5 swim LD Fire Kick fr
pull 75 g2 fr brth 5 @1:15
pull 3×25 G5 ch @:25
300 stroke/fr IM g3 (1:15/1:20/1:25)
200 stroke/fr IM g4 (1:15/1:20/1:25)
100 IM g5! 2:00
10 bobs
5×50 rebuild @:55 ch g1 smooth
tech review
16×25 (CoachJoe/Coach Brandon by 25 on themes, each side of pool, each pick themes) 4 ea IM order
8×50 o=mod d/s g1 e=PP for IM, 2 ea@1:00
warm down 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.