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: Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 7 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 [1/8/24]
C2/W1
8×100 (o=fr dpc @1:30 e=IM dr or sw@1:45)
Finz 5×200 kick (o=on bk flutter/dolph e=first and last 25 shooter, mid 150 r-l side)
@2:20/2:25/2:30/2:35/2:40
2x
175 fr/bk flow @2:10/2:15/2:20
3×25 fly fast @:30
3×100 fr @1:05/1:10/1:15/1:20
3×50 br/fr DPC long and smooth@1:00
pull 6x
75 fr breath 5 @1:15 Flow
50 stroke/free Fast! @1:00
3x
200 fr @2:15/2:20/2:25/2:30/2:35
100 IM (r1=G3/ r2=G4/ r3=G5)@1:45
5×50 wd set @Coaches (more if 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.