Professional Swim Workouts by Professional Swim Coaches
Oct 24, 2016 – IUP Crimson Hawks

Oct 24, 2016 – IUP Crimson Hawks

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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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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