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: 15-18 years old, 19-22 years old
- Target level: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 8 weeks
- Team Location: United States
- Course: 25 Meters
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
RSD National/Champ
Wednesday [6/1/22]
C2/W1
Work Ethic/willingness to enthusiastically do your part is key to our Culture!
Work Hard+Play Hard=RSD Nat/Champ!
300 free, low breath, dpc
200 IM scull/drill by 25
100 prime k-sc-dr-swim build
paddles 8×25 prime o=right e=left
all@KIM, Coach
short finz
20×50 kick/swim [4 as 1 each imo/4 Prime/ 4 imo/4 Prime/ 4 Free all strong @:45/:50 (breast :55 if needed)
6×50 Mindful recovery @1:05
Stroke Groups (if you want, or by interval)
4x
4×50 prime/free by 25 G3 @:50/:55 Count Strokes and know Count!
200 prime/free by 50 HOLD STROKE COUNTS G3, @2:50/3:00/3:10
2x
4×50 SWOLF Pr/Fr @1:00
2×200 o=free @500 pace e=prime, broken @50’s for :10 as close to best as possible @4:00
Warm Down with remaining 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.