Professional Swim Workouts by Professional Swim Coaches
Feb 6, 2017 – IUP Crimson Hawks – Generic Distance

Feb 6, 2017 – IUP Crimson Hawks – Generic Distance

Distance practice with a focus on aerobic freestyle working on race pace at the end of the session.

Workout PM

Warm-up:
1 x 900 on 20:00 300s/200k/300pull

Warm-up Set (4 rounds):
1 x 25 on :40 scull
1 x 75 on 1:10 fist/0k/DPS
1 x 50 on :50 Power Turn
2 x 25 on :20 sw

> 1 on 1:00 rest

HR Set (4 rounds):
2 x 50 on :45 MAX PACE
1 x 100 on 1:25
1 x 100 on 1:20
2 x 50 on :40
> 1 on :20 reset

1 x 100 on 3:30 ez/rest

Drill Set (2 rounds):
1 x 150 on 2:30 50xfist/ok/dps
4 x 25 on :25 DPS DE
1 x 150 on 2:30 Stk – kick/dr/sw
3 x 50 on 1:00 stk – drill

> 1 on 2:00 rest

Main set #2 – Race and Recover:
6 x 200 on 5:00 hts(ez in 1/2lanes)
6 x 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 x 300 on 5:00 cd

Workout Total: 6000

This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.


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About Chris Villa

Chris Villa finished his eighth season as Head Coach at IUP with another record setting year and was named the PSAC Coach of the Year. [Read Bio]

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