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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