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.
Some or parts of our workouts & resources and/or the accompanying PDF may only be available to premium members. If you would like to gain full access and help us support the swimming community, please choose one of our subscriptions to our platform.