Professional Swim Workouts by Professional Swim Coaches

April 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).

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 free workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Joshua Huger

Josh Huger enters his second season with the H2Okies as now the assistant swim coach and recruiting coordinator. [Full Bio]

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