Professional Swim Workouts by Professional Swim Coaches
Sep 22, 2016 – IUP Crimson Hawks

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.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


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]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz