This workout is a blast from the past! Early season session from 2010 working on aerobic endurance and focus on best stroke.
Workout PM
Warm-up:
1 x 300 on 4:15 ch
6 x 25 on :30 sw
6 x 25 on :20 sw
1 on 1:00 get out — 1 on 6:00 stretch — 1 on 1:00 get in
> odd rounds best stroke/even rounds second best stroke
Pre-set – Stroke Focus (4 rounds):
6 x 50 on :50 25 free/ fast open turn/25 stk
> 2:00 organize/rest
Main Set #1 – Aerobic Endurance:
6 x 100 on 1:15 cruise
8 x 50 on :40 T
5 x 100 on 1:20 DE 1 -3; 4 ez; 5 fast
10 x 50 on :38 T
4 x 100 on 1:15 cruise
12 x 50 on :35 T
> 2:00 rest
Stroke Set (4 rounds):
1 x 200 on 3:40 50 kick/50 Drill
2 x 25 on :20 Stroke Swim
> 2 Best stroke/2 2nd best
> 2:00 rest
Main Set # 2 – Speed Set at the End (8 rounds):
1 x 75 on 1:00 Free – Fast Turns
1 x 50 on :50 min/max – 0B
1 x 200 on 4:00 cd
Workout Total: 7000
This workout was provided by IUP Crimson Hawks Head Coach Chris Villa.
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