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: Race Specificity
- 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: 6 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
RSD Nationa/Champ
Thursday [2/21/24]
C1/W3
Race hard @high school meets!
Show up and do your part!
Train with Consistency!
200 swim
2×100 k-sc-d-s
finz 6×50 U/O porp flow
8×25 paddle set
5×100 IM kick Fastest Average!@2:00
100 rebuild
Mid Race
12×50 o=mod fr flow e=alternate B to pp/@PP
@:50
8×25 fr rebuild w snorkel @:35
6×200 fr FA! or o=fr e=ch (goal: hold best +:16 approx as average)
@4:00
100 rebuild
9×100 pull (1 as stroke/fr, 1as 75fr/25 stroke, 1 as free) A)1@1:25/1:15/1:05 B)1:30/1:20/1:10…
100 rebuild
3×50 @goal 200 P +:03
2×100 wd
Sprint:
10×50 FA @ :50 [Document Average and Stroke]
50 ez or 10 bobs
10×50 FA @ :45 [Document Average and Stroke]
50 ez or 10 bobs
10×50 FA @ :40 [Document Average and Stroke]
50 es or 10 bobs
4×100 FA @ 1:50 {Document Average and Stroke]
50 ez or 10 bobs
Below set just document pass (check mark) fail (X)
9×50 @ 1:00
[3: FA 100 minus Rd1 50s, 3: FA 100 minue Rd2 50s, 3: FA 100 minus Rd3 50s]
Breath control set of your choice if time
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.
