Professional Swim Workouts by Professional Swim Coaches
Oct 3, 2016 – IUP Crimson Hawks

Oct 3, 2016 – IUP Crimson Hawks

General aerobic freestyle workout.

Workout PM

Warm-up:
4 x 75 on 1:05 Sw de
4 x 50 on 1:00 kick de
4 x 100 on 2:00 IM – S/k/D/S
4 x 50 on :45 pull

> 1 on 6:00 stretch; 1 on :45 get in

Pre-set (4 rounds):
1 x 25 on :40 scull
1 x 75 on 1:15 BPK/BPD/SW
1 x 50 on :50 min/MAX
2 x 25 on :25 odd sprint/even ez

> 1 on 2:00 rest

Free Aerobic:
2 rounds:
5 x 100 on 1:10
5 x 50 on :40
1 x 100 on 3:00 4 x 25 Build

> 1 on 1:00 rest

2 x 25 on :45 ifk
2 x 50 on :50 ch drill
2 x 25 on :35 kk
2 x 50 on :50 ch drill

> 1 on 1:00 rest

2 rounds:
4 x 100 on 1:05
4 x 50 on :35
1 x 100 on 3:00 4 x 25

> 1 on 2:00 rest

4 rounds:
2 x 25 on :35 over/under
1 x 50 on :50 drill
3 x 25 on :40 kick
1 x 25 on :25 Sprint

1 x 200 on 3:00 wd

Workout Total: 6300

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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