Professional Swim Workouts by Professional Swim Coaches
Sep 21, 2016 – IUP Crimson Hawks

Sep 21, 2016 – IUP Crimson Hawks

Early season morning workout with an emphasis on kicking.

Workout AM

1 x 500 on 15:00 500 FLOP/Stretch the rest

> 1:00 rest

Drill set/Pre set (4 rounds):
1 x 100 on 1:50 IM drill
4 x 25 on :30 2 stk build/2 fr build

> 2:00 rest

Kick set (4 rounds):
4 x 25 on :35 as
#1 – odd rd fl KWB/even IFK; #2 – odd rd fl kwb/even IFK; #3 ez swim free; #4 – 25 UDK
1 x 100 on 1:50 Free ez/ Goal UDK
2 x 25 on :40 as Odd Rds – fl KWB; Even RDs – IFK
1 x 150 on 2:30 ez free Goal UDK
1 x 50 on 1:15 HR ^ swim

1 x 200 on 4:00 WD

Workout Total: 3300

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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