This is a distance set with a focus on stroke endurance. Stroke specialists are overtraining for the 200 events. Freestylers work on negative split as close to 500 pace for the fast as possible.
Workout PM
Warm-up:
1300 on 27:00 Warm – up/ Stretch at the end as
600 Swim every 4th 25 no free; 200 drill; 200 kick; 200 build by 25; 100 ez in Best stroke
> 1 on 1:00 rest
Pre-set (3 rounds):
Stroke by round – Warm up the main set stroke
3 x 125 on 2:00 O-STK, E-Free
2 x 50 on :45 BU Fast Turn, Fast Finish
1 x 25 on :30 easy
> 1 on 3:00 rest
Main set – Stroke Endurance Set (3 rounds):
Over train – main event/swim meet is comfortable
2 x 300 on 5:00 (Fr = A – 400/B – 350)
#1 cruise (swim comfortable) — #2 Best effort
2 x 25 on :25 ch ez
2 x 25 on :30 stk ez
1 x 50 on :50 de BY ROUND
1 x 300 on 6:00 75 k, 75 dr
2 x 25 on :40 fast 1:20
1 x 300 on 5:00 WD
Workout Total: 6400
This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.
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