Professional Swim Workouts by Professional Swim Coaches

May 21, 2013 – Indiana University of Pennsylvania

This workout featured a FRIM pyramid for our main set. We followed this up by ending the practice with a short set that included a breathing pattern, over kicking and butterfly.

Day 2 Summer Training

Warm-up:
1×1000 @ 17:30 (400 swim / 300 kick / 200 pull / 100 drill)

Stretch:
7:00 Full Body

Pre-set:
2×100 @ 1:30 (no walls)
2×100 @ 1:45 (ch)
*2 times through the pre-set

Main Set: FRIM
1×25 @ :25 FR
1×50 @ :50 FR/FR
1×75 @ 1:15 FR/FR/BK
1×100@ 1:40 FR/FR/BK/BK
1×125 @ 2:00 FR/FR/BK/BK/BR
1×150 @ 2:20 FR/FR/BK/BK/BR/BR
1×175 @ 2:40 FR/FR/BK/BK/BR/BR/FR
1×200 @ 3:00 FR/FR/BK/BK/BR/BR/FR/FR

@ :30 Reset

1×200 @ 3:00 FR/FR/BK/BK/BR/BR/FR/FR
1×175 @ 2:40 FR/FR/BK/BK/BR/BR/FR
1×150 @ 2:20 FR/FR/BK/BK/BR/BR
1×125 @ 2:00 FR/FR/BK/BK/BR
1×100@ 1:40 FR/FR/BK/BK
1×75 @ 1:15 FR/FR/BK
1×50 @ :50 FR/FR
1×25 @ :25 FR

Drill Set:
10×50 @ 1:00 (6 Free / 4 Stroke)

Last Set:
8×25 @ :25 (BP of 2,1,1,0)
1×75 @ 1:25 (CR/CR/OK)
4×25 @ :30 (FLY)
1×50 @ 1:00 (Good Tech)
1×25 @ :30 (Build to A.O.)
*2 times through the last set

Cool down:
200 EZ

WORKOUT TOTAL: 5200

This free workout was provided by Indiana University of Pennsylvania 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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