Professional Swim Workouts by Professional Swim Coaches

April 3, 2013 – Indiana University of Pennsylvania

This is a quick workout that we did during the 2nd week of our Spring Training program. The workout included a timed crossfit exercise that we did right before a short workout in the pool.

Crossfit Portion

15:00 Warm-Up (Stationary Bike, Treadmill or Elliptical)
8:00 Stretch

The below set is 4Xs through:

  • 20 Box Jumps
  • 15 Inverted Pull-Ups
  • 100 Mountain Climbers
  • 6 Cleans (from ground) Girls 45lbs / Guys 75lbs

After the Crossfit exercises we head straight into the pool (10:00 Transition)

Swimming Portion

Warm-Up:
1×800 @ 12:30 (300SW/200K/200P/100DR)

@ 1:00 Reset

Pre-Set:
4×25 @ :25 (Under/Over/Under/Over)
4×25 @ :20 (Just Make It)
4×25 @ :25 (IM Order)
*3 Times through

@ 2:00 Reset

Main Set:
1×250 @ 3:20
2×200 @ 2:40
3×150 @ 2:00
4×100 @ 1:20
5×50 @ :40

Cool Down:
1×200 @ 4:00 EZ

WORKOUT TOTAL: 3650

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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