Professional Swim Workouts by Professional Swim Coaches
Jan 26, 2017 – IUP Crimson Hawks – Stroke Distance

Jan 26, 2017 – IUP Crimson Hawks – Stroke Distance

A two part main set session from the distance group with some stroke endurance work in the beginning and fast legs at the end.

Workout PM

1 x 1000 as 400ch/300k/300p/stretch

Pre-set – Stroke Focus (3 rounds):
> odd rounds best stroke/even rounds second best stroke
2 x 75 on 1:00 fr build up/build down
1 x 100 on 1:25 75 free/25 stroke
1 x 100 on 1:35 50 free/50 stroke
2 x 25 on :30 stk build up/build down

> 1 on 2:00 organize/rest

Main Set #1 – Stroke Endurance:
1 x 500 on 8:00 stk-kkdds
5 x 25 on :30 odd ez/even sprint
1 x 400 on 6:30 stk-skds
4 x 50 on 1:00 pace
1 x 300 on 5:00 k/d/s
3 x 75 on 1:30 2nd 50 fast
1 x 200 on 4:00 swim
2 x 100 on 1:50 1-ez sw/2-fast sw

1 x 50 on 4:00 ez

Drill set (2 rounds):
4 x 75 odd – 25k/50 drill — even – 25 sw/50 kick on 1:15
4 x 25 on :25 dr
2 x 25 on :35 O-st b – to turn/E-fr DPX

> 1 on 2:00 rest

Main Set #2 – Speed/Legs Set (4 rounds):
1 x 75 on 1:15 kick build to AO
1 x 25 on :30 free sw/over kick kick
2 x 25 on :45 1 free fast/1 stk fast

1 x 200 on 3:00 cd

Workout Total: 6100

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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4 Comments on "Jan 26, 2017 – IUP Crimson Hawks – Stroke Distance"

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Stuart Dustan

What would you say to the evidence which does not show any links between endurance training and in-pool competition performance? Also, what comment would you make regarding the research which shows that any effects of endurance training plateau after 8 weeks and, high-intensity training can achieve the same results – if not quicker and more effectively?

Nico Messer

This is something I’m trying to wrap my head around these days. One of the reasons for this is my recent interactions with people that do implement a race pace based training (or follow USRPT protocol).

What would you say or how would you explain the evidence regarding endurance training. Swimming at the base is an endurance sport. And if effects stop to improve after an 8 week period, how would you go about training aerobic in swimming. Are those 8 weeks done as a single training block or distributed over the course of a season?

Stuart Dustan

I am delighted to see that you recognise this evidence base which shows the limitations of endurance training for in-pool competitive events. The are bit of evidence to bear in mind is that high-intensity training can yield the same results as the endurance (long and moderate/slow swimming) in half the distance – perhaps in half the time.

Therefore, why not use USRPT to build up endurance?

Stuart Dustan
For further information: “Endurance training improves endurance factors in the first four weeks of training after a lay-off. After that, no further improvements occur.” “The form of endurance developed early in a season does not appear to be associated with performance or performance improvements.” [Matsunami, M., Taimura, A., & Mizobe, B. (2012). The role of high volume endurance training in competitive swimming. Presentation 1564 at the 59th Annual Meeting of the American College of Sports Medicine, San Francisco, California; May 29-June 2, 2012. Available at: “Swimming endurance improves up to a point and then no more”. [Costill, D. L.,… Read more »