This workout’s last set is designed to get the swimmers up and going during the last set (FINISH STRONG at the end of practice – FINISH STRONG at the end of your race).
Workout
Warm-up:
@ :30 Get In
4×100 @ 1:30 (Swim – Free/Stroke Mix/Free/Stroke Mix)
3×100 @ 2:00 (Kick – Choice)
2×100 @ 1:25 (Pull – Freestyle)
1×100 @ 1:30 (Drill)
Stretch:
6:00 (Stretch 3:00 Upper & 3:00 Lower)
@ :15 Get In
Pre-Set:
8×25 @ :30 (IM Order – DR/SW)
8×25 @ :25 (Choice)
8×25 @ :20 (Free Cruise)
@ 2:00 Reset
Main Set:
3×100 @ 1:10
1×100 @ 1:15
3×100 @ 1:10
1×100 @ 1:15
3×100 @ 1:10
@ 2:00 Reset
Drill Set:
1×400 @ 8:00 (Choice Drill – Mix-it-up – Must switch between equipment)
@ 1:00 Reset
Last Set:
4×25 @ :40 (FAST SW – FR/STRK/FR/STRK)
1×200 @ 3:45 (Best Stroke Kick)
*4 times through the last set
Cool Down:
1×200 @ 3:30
WORKOUT TOTAL: 4500
This workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.
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