Professional Swim Workouts by Professional Swim Coaches
Sep 26, 2016 – IUP Crimson Hawks

Sep 26, 2016 – IUP Crimson Hawks

This is a threshold practice working on aerobic freestyle with intervals based on our T-30.

Workout PM

Warm-up/Pre-set:
1 x 500 on 15:00 FLOP/Stretch
1 on :30 get in
4 x 50 on 1:10 KOB
4 x 50 on 1:00 25-kob/25-sw b – GUDK
4 x 50 on :50 FR/STK DE1-4
4 x 50 on :40 FR sw

> 1 on 2:00 rest

Kick Set (4 rounds):
2 x 25 on :40 25 UDK/ 25 INF
1 x 150 on 2:50 KOB
2 x 25 on :25 KK KWB

> 1 on 2:00 rest

Free Aerobic Set:
1 x 200 on 3:00 7m UDK
2 x 200 on 2:30 DE
1 x 200 on 2:20 Hard
1 on :30
1 x 175 on 2:40 7M UDK
2 x 175 on 2:10 DE
1 x 175 on 2:00 HARD
1 on :25
1 x 150 on 2:15 7M UDK
2 x 150 on 1:55 DE
1 x 150 on 1:45 HARD
1 on :15 reset
1 x 125 on 1:50 7M UDK
2 x 125 on 1:35 DE
1 x 125 on 1:30 HARD

> 1 on 2:00 rest

Drill Set (4 rounds):
1 x 100 on 2:00 Stk k/dr
2 x 25 on :35 1.BS cruise/2. BS fast
1 x 50 on :50 bs drill

> 1 on 1:00 rest

Warm down:
2 x 50 on :50 Drill
1 x 150 on 2:00 ez
1 x 100 on 2:00 50 DAB/50 ez free

Workout Total: 6050

Terms:

  • FLOP – Open Turns on every wall – 12.5 UDK each wall
  • KOB – Kick on back steamline
  • GUDK – Goal UDK every wall
  • DE – Descend times
  • UDK – Underwater Dolphin Kick
  • IFK – Inverted Fly Kick (Dolphin kick on back, arms at your side)
  • KK – Killer Kick – Fast Feet Kicking
  • KWB – Kick with Board
  • STK – Stroke
  • BS – Best Stroke
  • DAB – Double Arm Backstroke

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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