Sep 22, 2016 – IUP Crimson Hawks

Early season afternoon workout with a focus on freestyle building up the aerobic and overall yardage. We use the “Body Glide” during warm-up to introduce and work on good body position off the block, strong core and full body streamline.

Below is a short video of one athlete demonstration the “Body Glide”.
You can find another example of this drill at https://youtu.be/XMzhBBYLqL4

Workout PM

> 25:00 10 core/stretch rest <

Warm-up:
1 x 600 on 10:00 75 free/25 no free (IMers – Mix in Fl/Bk/Br)
1 x 25 on 1:00 UDK
1 x 25 on :45 Body Glide from block
1 x 400 on 6:00 pull with paddles
1 x 25 on 1:00 UDK
1 x 25 on :45 Body Glide from block
1 x 200 on 4:00 KWB
1 x 25 on 1:00 UDK
1 x 25 on :45 Body Glide from block 1:30

> 1:30 rest

Pre-set:
1 x 200 on 3:00 N/S FR
1 x 150 on 2:30 NO free
4 x 25 on :25 Fr DE
1 x 100 on 1:30 N/S free
1 x 50 on 1:00 NO free
4 x 25 on :20 HR ^

> 2:00 rest

Free Set (Based on T-30):
5 x 100 on 1:30 Hold T
1 x 200 on 2:15 @ T
4 x 100 on 1:35 Hold T
2 x 200 on 2:15 @ T
3 x 100 on 1:40 HOLD T
3 x 200 on 2:15 @ T

> 2:00 rest

Drill/Build/Sprint (4 rounds):
1 x 100 on 2:00 K/D/D/S
1 x 50 on :50 ez free UDK
2 x 25 on :35 STK DE 1-2

1 x 200 on 4:00 cd

Workout Total: 5450

This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.


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