Professional Swim Workouts by Professional Swim Coaches

May 1, 2014 – The College of William and Mary

This is a short power workout that we did this past Thursday. The emphasis was on engaging the core while also mixing in power elements. We were heavy on the legs today.

*MB under = medballs held at 45 degrees underwater
*MB up = just below the surface of the water

MBs that are extremely buoyant and hard to keep under work best for these drills.

Warm-Up:
300 Swim @ 4:15 (SW – Mix it up)
250 Kick @ 4:30 (Social Kick)
200 Pull @ 3:00 (Full Equipment)
3×50 @ :50 (FS – Desc 1-3 to Orange)
4×25 @ :30 (V.S. – FS from the blocks)

Power Towers – Fins:
10 x 25 @ 1:30
Odds = Kick – Evens = Swim
*FS w/ snork
*PD on for swim

MB Mania – Engage The Core:
4×25 @ My Go (2 MB Kick Held Under)
1×50 @ 1:00 (1 R Fin & 1 L PD – Opposite)
4×25 @ My Go (2 MB – R Down & L Up / R Up & L Down)
1×50 @ 1:00 (1 L Fin & 1 R PD – Opposite)
4×25 @ My Go (2 MBs – Whistle Switching)

Chutes:
1×150 @ 2:45 (PT FS SW w/ Chutes)
4×25 @ :30 (Descend 1-4 FS SW w/out Chutes)
R @ :30
1×150 @ 2:45 (PT FS SW w/ Chutes)
4×25 @ :30 (Descend 1-4 FS SW w/out Chutes)

MB Mania – Engage The Core:
4×25 @ My Go (2 MB Kick Held Under)
1×50 @ 1:00 (1 R Fin & 1 L PD – Opposite)
4×25 @ My Go (2 MB – R Down & L Up / R Up & L Down)
1×50 @ 1:00 (1 L Fin & 1 R PD – Opposite)
4×25 @ My Go (2 MBs – Whistle Switching)

Racks:
6×25 @ :40 (FS Swim)
R @ :30
6×25 @ :40 (FS Swim w/ zoomers)
R @ :30
6×25 @ :40 (FS Swim w/ zoomers & PD)

MB Mania – Engage The Core:
4×25 @ My Go (2 MB Kick Held Under)
1×50 @ 1:00 (1 R Fin & 1 L PD – Opposite)
4×25 @ My Go (2 MB – R Down & L Up / R Up & L Down)
1×50 @ 1:00 (1 L Fin & 1 R PD – Opposite)
4×25 @ My Go (2 MBs – Whistle Switching)

RPT:
2×25 @ :40 (Scull)
2×25 @ :30 (8 K setup)
2×25 @ :30 (2 Step-catch)
2×25 @ :25 (PT)
6×25 @ :30 (RPT w/ 100 Race Breathing Pattern)
1×25 EZ
4×25 @ :25 (RPT w/ Breathing Pattern of 0/1/0/1)
1×25 EZ
2×25 @ :25 (RPT w/o Breath)

Cool Down:
1×200 EZ

Workout Total: 4000

Additional Comments:
PT = Perfect Technique
RPT = Race Pace Training
Chutes = Parachutes
MB = Medballs

This free workout was provided by William and Mary Assistant Coach Joshua Huger.


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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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