This is a quick swim workout we did prior to a session in the weight room (details available as a separate PDF download).
Workout
Warm-Up:
@ :20 Get In
5×200 @ 17:30 (SW/K/P/DR/CH)
Reset @ 1:00
Pre-Set:
4×25 @ :30 (#1 Count Strokes, -2, – 3, -4)
4×50 @ :50 (Desc. 1-4)
4×25 @ :25 (IM Order)
*Two times through
Main Set:
2×100 @ 1:50
2×100 @ 1:45
2×100 @ 1:40
2×100 @ 1:35
*The second 100 of each interval needs to be faster than the first.
Last Set:
8×25 @ :25
1-4.) FR (Fast/EZ by 25) / 5-8.) CH (Fast/EZ by 25)
Cool Down:
200 (Mix-it-up)
WORKOUT TOTAL: 3000
This workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.
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