Distance practice with a focus on aerobic freestyle working on race pace at the end of the session.
Workout PM
Warm-up:
1×900 on 20:00 300s/200k/300pull
Warm-up Set (4 rounds):
1×25 on :40 scull
1×75 on 1:10 fist/0k/DPS
1×50 on :50 Power Turn
2×25 on :20 sw
> 1 on 1:00 rest
HR Set (4 rounds):
2×50 on :45 MAX PACE
1×100 on 1:25
1×100 on 1:20
2×50 on :40
> 1 on :20 reset
1×100 on 3:30 ez/rest
Drill Set (2 rounds):
1×150 on 2:30 50xfist/ok/dps
4×25 on :25 DPS DE
1×150 on 2:30 Stk – kick/dr/sw
3×50 on 1:00 stk – drill
> 1 on 2:00 rest
Main set #2 – Race and Recover:
6×200 on 5:00 hts(ez in 1/2lanes)
6×100 AO – odd = 75(10)25, even = 100
For example – both ends race lanes 1,3,4,6 – ez in 2,5
(Taper 12 = 4 x 200) plus 200 WD
1×300 on 5:00 cd
WORKOUT TOTAL: 6000
This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.
