Distance practice with a stroke focus on pace work starting with a pre-set to bring the heart rate up and finishing with a short speed set.
Workout PM
1 x 1100 on 22:00 300s/300k/300p/200ch/stretch
Drill set (4 rounds):
2 x 50 on :50
2 x 50 on :55
RD 1: BPD — RD 2: STK CH — RD 3: Free CH DR — RD 4: CH
> 1 on 1:00 rest
Pre-set – HR UP (3 rounds):
2 x 100 on 1:50 KOB – Swim Turns
RD 1: KOB – SW 12.5 PT — RD 2: Fist/B^/Bv/DPS — RD 3: DPS DE by 25
1 x 150 on 2:00 DE 150 – 50 – FAST
T12 – 3 x 50 DE (Coaches note:Minus 450)
1 x 100 on 1:20
1 x 50 on :45
1 x 50 on 3:00 ez/rest
Pace/Stroke Aerobic (2 rounds):
5 x 100 on 1:50
RD 1: 1 smart race strategies/3 Pace plus/1 SRS — RD 2: 2 pace/1 SRS/1 pace/1 SRS
1 x 300 on 5:00 k/d/s
1 x 200 on 3:30 STK – Middle 100 hard
> 1 on 1:30 rest
Speed Set:
10 x 25 on :35
1 – 2: Kick Build to strong — 3,5: BBDF — 4,6: 12.5 from block — 7,9:EZ DPS — 8,10: SPR FB
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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