This is a quick workout that we did during day 2 of our Spring Training program. The workout included a timed CrossFit exercise that we did right before a short workout in the pool.
CrossFit Portion
10:00 Cardio Warm-Up (Stationary Bike, Treadmill or Elliptical)
The below set is 4X through for time:
- 12 Burpees (Men & Women)
- 8 Pull-Ups (Men) / 5 Pull-Ups (Women)
- 20 Full Situps
- 20 Plate Press (45lbs Men / 25lbs Women)
After the Crossfit exercises we head straight into the pool (10:00 Transition)
Warm-Up:
800 @ 13:30 (300SW/200K/300P)
Stretch:
5:00 (Stretch)
@ :15 Get In
Pre-Set:
12×25 @ :30 (Desc. 1-4, 5-8, 9-12)
8×25 @ :25 (Build)
4×25 @ :20 (SW)
@ 1:30 Reset
Main Set:
1×300 @ 4:00 (Cruise)
1×250 @ 3:20 (Cruise)
2×200 @ 2:40 (Cruise)
2×150 @ 2:00 (Cruise)
3×100 @ 1:20 (Cruise)
3×50 @ :40 (Cruise)
4×25 @ :30 Sprint
Cool Down:
1×200 @ 3:00 Cool Down
WORKOUT TOTAL: 3400
Find the workout from the 1st day of Spring Training with IUP at
http://proswimworkouts.com/workouts/march-25-2013-iup
This free workout was provided by Indiana University of Pennsylvania Assistant Coach Joshua Huger.
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