Monday Freestyle Aerobic Day. We challenged our team with fairly difficult intervals but also asked them to change speeds working on the second swim of each distance repeat.
Workout PM
Warm-up:
1 x 800 on 13:30 200s/200k/200p/200 ch
8 x 25 on :30 DE1-4
> 1 on 6:30 stretch/get in
Pre-set (2 rounds):
4 x 75 on 1:05 BP-3-5-7 – DE 1-4
4 x 50 stroke on :50 1-k/d, 2-d, 3-d/sw, 4-build
4 x 25 on :20 DE1-4
> 1 on 2:00 rest
Main set – Free set – Threshold (3 rounds):
2 x 300 on 3:25 Number 2 faster
2 x 150 on 1:40 number 2 faster
> 1 on :15 reset
1 x 200 on 6:00 ez/rest
Drill set (4 rounds):
4 x 50 on :55 Drill
Rd 1: Freestyle drill – Rd 2: Best stroke drill (no free) – Rd 3: Body position specific drill
Rd 4: Your choice drill
> 1 on 2:00 rest
Main set # 2 – Best Stroke (2 rounds):
1 x 100 on 2:00 K/D/D/S
4 x 75 on 1:10 25 fr, 50 b.s. – work walls
2 x 25 on :35 Sprint no breath
1 x 200 on 5:00 cd
Workout Total: 7000
This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.
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