Professional Swim Workouts by Professional Swim Coaches

March 25, 2013 – Indiana University of Pennsylvania

This workout is taken from the first day of our Spring Training. The workout consists of a 15 minute cardio (run/bike/elliptical) warm-up in the gym, 45 minutes of lifting and then an hour in the pool.

Warm-Up:
@ :30 Get-In
5×200 @ 18:00 (SW/K/P/IM DR/IM SW)

Stretch:
5:00 Quick Stretch
@ :30 Get-In

Pre-Set:
4×100 @ 1:30 (75FR + 25 Worst Stroke)
2×100 @ 1:25 (75FR + 25 Best Stroke)
1×100 @ 1:20 (Build)

Main Set:
1×200 @ 2:20
2×50 @ :40
1×150 @ 1:45
2×50 @ :40
1×100 @ 1:10
2×50 @ :40

*Main Set is 2X through – no rest in-between rounds

Cool Down:
200 CH @ 4:00

WORKOUT TOTAL: 3400

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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