Professional Swim Workouts by Professional Swim Coaches

April 23, 2013 – Indiana University of Pennsylvania

This is a quick workout we did prior to a session in the weight room (you can also download a premium PDF file of the weight room program).

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 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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

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