This is a quick workout that we did during the third week of our Spring Training program. The workout included a short workout in the pool, dryland and a timed crossfit exercise.
Workout
Warm-Up:
1×900 @ 15:00 Choice (No more than a 300 Kick)
Stretch:
5:00 Stretch
@ :15 Get in the water
Pre-Set:
8×50 @ :45 (Desc. 1-4, 5-8)
Reset @1:30
Main Set:
1×300 @ 4:00 (3rd 75 fast)
6×50 @ :45 (Desc. 1-3)
1×250 @ 3:40 (4th 50 fast)
5×50 @ :45 (Desc. 1-3, 4ez, 5fast)
1×200 @ 2:40 (3rd 50 fast)
4×50 @ :45 (Desc. 1-4)
1×150 @ 2:00 (2nd 50 fast)
3×50 @ :45 (Desc. 1-3)
1×100 @ 1:20 (3rd 25 fast)
2×50 @ :45 (Desc. 1-2)
Cool Down:
1×200 @ 3:30 EZ
WORKOUT TOTAL: 3500
This workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.
Dryland & Crossfit Portion
15:00 Warm-Up (Stationary Bike, Treadmill or Elliptical)
Bands 2×20 Each:
– Chest Fly
– Full Stroke
– Tricep Extension
– Front Shoulder Raise
– Hip Flexion / Extension
Abs 2×25 Each:
– Regular Crunch
– Oblique
– Russian
– In/Out
Timed Portion:
– 1.5 Mile run
– 600yd Swim
Additional Comments:
The dryland portion of this workout is not for time. Once we finished going through the exercises we went out to a track right next to the pool – the swimmers then ran 1.5 miles, sprinted to the pool and got immediately into the water for the swim portion. There is no transition time from the run into the swim. Our fastest time for the run and swim was a 15:46.36
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