Professional Swim Workouts by Professional Swim Coaches
Oct 10, 2016 – IUP Crimson Hawks

Oct 10, 2016 – IUP Crimson Hawks

During our Monday morning practice we like to emphasize kicking. This practice incorporates kicking on the wall, transitioning into an open turn working on good underwater dolphin kicks.

We also do vertical dolphin kick to work on proper dolphin kick technique. We track their kick improvement throughout the year by writing down times for specific distances. During this practice each round (4) ends with a kick for time; 200, 150, 100, 50.

Workout AM

Warm-up:
1 x 600 on 13:00 300sw/200k/100ch/stretch

> 1 on :45 get in

Drill set/Pre-set (2 rounds):
1 x 150 on 2:30 RD 1 – ez/rd 2 – no FR IM DRill
3 x 100 on 1:20 pull de
3 x 75 on 1:20 k/d/sw
3 x 50 on :50 CH DE
3 x 25 on :20 free sw

> 1 on 1:00 rest

Kick set/Main set:
> 1 on :10 wall kick>Open turn
1 x 25 on :30 KOB
> 1 on :10 VFK
1 x 25 on :40 IFK
1 x 50 on :50 PT
1 x 200 on 4:00 KWB For Time

> 1 on :10 wall kick>Open turn
1 x 25 on :30 KOB
> 1 on :10 VFK
1 x 25 on :40 IFK
2 x 50 on :50 PT
1 x 150 on 3:30 KWB For Time

> 1 on :10 wall kick>Open turn
1 x 25 on :30 KOB
> 1 on :10 VFK
1 x 25 on :40 IFK
3 x 50 on :50 PT
1 x 100 on 2:30 KWB For Time

> 1 on :10 wall kick>Open turn
1 x 25 on :30 KOB
> 1 on :10 VFK
1 x 25 on :40 IFK
4 x 50 on :50 PT
1 x 50 on 2:00 KWB For Time

1 x 200 on 4:00 WD

Workout Total: 3800

Terms:

  • DE = descend
  • KOB = Kick on your back
  • VDK = Vertical Dolphin Kick
  • IDK = Inverted Dolphin Kick – Dolphin kick on your back with arms at your side
  • PT = Power turn – EZ swim > fast flip > Fast 12.5 under water dolphin kick
  • KWB = Kick with Board

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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