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: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 1 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 [11/28/22]
C5/W2
[10 days Jnats/ 18 days WAGS]
Jnats: am’s optional thru meet, Sleep/Rest!
Wags: am’s this week, then singles thru wags
Take care of body! strch/roll/nutrition/sleep/Keep it Positive!
200 fr @2:50
150 fr @2:05
100 fr @1:25
50 fr @:45 ALL DPC
50 bk/fr @:50
100 br/fr @1:40
150 fl-bk-br @2:30
200 IM all hi level drill
10×50 drop breath free, pads @:55
3×50 swolf @1:00 ch
pads 6×25 o=r e=l ch Power Catch/DPC!@:30
3×50 swolf
pads 6×25 knuckle ch @:30
12×50 kick (jnats: 2 tip/1 ez rebuild sw @tip+:30)
(wags: 5 tip/1ez rebuild sw@tip+:30)
pull 2x
75 g2 flow fr breath 5@1:10
2×50 stroke/fr g3 @:55
3×25 g5! ch @:35
Main Set:
3×200 fr @ base (1:05/1:10/1:15)
1×100 IM Fast! @1:40
2×200 fr @base
2×100 IM Fast!
1×200 fr @base
3×100 IM Fast!
(jnat can do some im’s as 50 PP for events)
warm down w 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.