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    Work and Worst Copia 3

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    Manuel Lr
    This 90-minute workout focuses on improving your weakest stroke through sets of longer distances. It includes a warm up of one 300m swim in your stroke of choice, followed by alternating 150m swims of freestyle and your stroke of choice. The main set consists of butterfly and freestyle sprints, with the final sets devoted to practicing your best and weakest strokes over 50m, 75m, and 300m distances to build endurance.

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    Work and Worst Copia 3

    Uploaded by

    Manuel Lr
    6 views1 page
    This 90-minute workout focuses on improving your weakest stroke through sets of longer distances. It includes a warm up of one 300m swim in your stroke of choice, followed by alternating 150m swims of freestyle and your stroke of choice. The main set consists of butterfly and freestyle sprints, with the final sets devoted to practicing your best and weakest strokes over 50m, 75m, and 300m distances to build endurance.

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    This 90-minute workout focuses on improving your weakest stroke through sets of longer distances. It includes a warm up of one 300m swim in your stroke of choice, followed by alternating 150m swims of freestyle and your stroke of choice. The main set consists of butterfly and freestyle sprints, with the final sets devoted to practicing your best and weakest strokes over 50m, 75m, and 300m distances to build endurance.

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    © All Rights Reserved
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    6 views1 page

    Work and Worst Copia 3

    Uploaded by

    Manuel Lr
    This 90-minute workout focuses on improving your weakest stroke through sets of longer distances. It includes a warm up of one 300m swim in your stroke of choice, followed by alternating 150m swims of freestyle and your stroke of choice. The main set consists of butterfly and freestyle sprints, with the final sets devoted to practicing your best and weakest strokes over 50m, 75m, and 300m distances to build endurance.

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    © All Rights Reserved
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    of 1

    WORK YOUR WORST

    3,000m

    Build your confidence for longer swims by working your weakest stroke in this
    workout by coach Richard Shoulberg.
    Set

    Total

    90 Minutes

    Beginner

    Exercise

    Reps

    Stroke of Choice

    1 x 300m

    Coach Tip: If you are new to the pool or need a


    refresher course, check out Speedo's Beginner
    Fitness Swim Tips.

    Freestyle &
    Stroke of Choice

    6 x 150m

    100 swim, 50 drill. Odd swims stroke of choice,


    even swims freestyle

    Kick Set

    Kick of Choice

    2 x 300m

    Flutter kick with Kickboard and Fins - your stroke of


    choice

    Main Set

    Butterfly &
    Freestyle

    8 x 25m

    Odd swims butterfly, even swims freestyle

    Freestyle

    4 x 25m

    Coach Tip: Focus on perfect technique. The first


    step to immaculate technique is good Freestyle
    Positioning.

    Stroke of Choice

    6 x 50m

    Practice good technique for your best stroke

    Stroke of Choice

    4 x 75m

    Practice good technique for your weakest stroke

    Easy Freestyle

    1 x 300m

    Warm Up

    Warm Down

    Time

    Endurance

    Instructions & Tips

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