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: National/ Collegiate Level, Senior Age Group/ High School State Level
- Weeks until target meet: 6 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 [10/23/22]
C3/W3
[10 days KP/ 18 bb min/ 44 jnats/ 53 wags]
6×125
[2 fr-bk/ 2fr-br/ 2dr-sw/2sc-sw] @KIM
10×25 pads (4r-l/3 padpush/3@feet)@:35
4×100 IM kick Des 1-4 (g2-5!)@1:45 on back
short finz 8×50 k/sw (2ea Fast! @:40/:45)
5x:
4 x 25 kick (sox feet) AFAP @ :45 1ea
50 easy d/s no sox
100 scull progression (low buoy + snorkel)
5x 25 sox on hands 1:00 Max Race@:50 1 ea +1pr
3×25 descend SWOLF score 1-3 sox hands
2 holding low SWOLF score (no sox)
50 easy
100 IM dive for time
100 ez rebuild sc/dr
2x
4×75 swim flow fr-ch-fr @1:10
100 IM [@400 IM pace] @1:40
4×75 swim flow same
100 IM (@200IM pace)@1:40
4×75 swim flow same
100 IM max effort Race, blocks
8×25 warm down
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.