THE FINISH LINE

2,000m

Break your personal speed limit with this mix of dryland exercises and
technical drills designed by coach Coley Stickels.
Set

Total

30 Minutes

Advanced

Exercise

Reps

Pull-ups

2 x 8 reps

Coach Tip: Vary your grip position to activate

different muscle groups.

Medicine Ball
Slams

4 x 8 reps

Plus backwards lunge

Bicep Flicks

3 x 10 reps

Against a wall or with a medicine ball

Warm Up

Freestyle Drill

3 x 100m

100 swim, 100 pull with Pull Buoy, 100 kick with
Kickboard

Main Set

Freestyle &
Backstroke

1 x 150m

@ 2:05

15m surface kick freestyle with no breath, into 10m

fast arm backstroke

Pull & Kick

2 x 75m

@ 1:05

Pull, kick, swim

Pull & Swim

2 x 50m

@ :35

1st 50 backtroke pull, 2nd 50 freestyle swim

Backstroke

2 x 100m

@ 1:30

Set 1: 75 swim, 25 kick; then 50 swim, 50 kick. Set

2: 50 swim, 50 kick; then 25 swim, 75 kick

Freestyle

2 x 25m

@ :30

Repeat the pattern: 3 full strokes, 3 right arm, 3 full

strokes, 3 left arm

10

Backstroke,
Breaststroke &
Freestyle

9 x 50m

@ :45

Repeat the pattern: 1st 50: 25 backstroke, 25

breaststroke, 2nd 50: 25 backstroke, 25 freestyle,
3rd 50: backstroke

11

Freestyle

1 x 200m

Dryland

x2

Second Set

Warm Down

Time

Increase Speed

Instructions & Tips