Apr 1, 2013 – Indiana University of Pennsylvania

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.


Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.


Brought to you with the support of

Subscribe
Notify of
0 Comments
Inline Feedbacks
View all comments