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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