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: 8 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
Tuesday [1/3/22]
C1/W3
400 (sw/wwyu by 100)
pads 6×25 r-l
200 (sw/wwyu by 50)
pads 6×25 knuckle
100 sw/wwyu by 25
10×100 (tip=fr / the rest=choice)
[1 tip fr/1tip+:10/1 tip+:20/1 tip+:30/ 1tip/tip+:10/tip+:20/tip/tip+:10/tip]
snorkel
2×200 (sign ball @block side into 2 touch/bow r/bow l by 25) @:20r
4×100 free @1:30, hold best +:12
p/f
4×50 flow under porp/ over DPC swim
8×25 drill or swim Hi Level
4×100 free @1:30, hold best +:10
4×75 hinge-fist-full o=choice [email protected]
6x
50 build to RP @1:00
2×25 @ RP @:30
4×125 Mindful Rebuild @[email protected]
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.
