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    Work and Worst

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    Manuel Lr
    This 3,000m workout focuses on improving your weakest stroke through endurance training. It includes a 400m warm up, drills using fins for 50m intervals, a main set with 2x600m freestyle and 8x100m freestyle drills, and finishes with a 200m freestyle cool down. The coach tips emphasize using the longer intervals to focus on technique and the shorter ones to push your pace.

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    Work and Worst

    Uploaded by

    Manuel Lr
    5 views1 page
    This 3,000m workout focuses on improving your weakest stroke through endurance training. It includes a 400m warm up, drills using fins for 50m intervals, a main set with 2x600m freestyle and 8x100m freestyle drills, and finishes with a 200m freestyle cool down. The coach tips emphasize using the longer intervals to focus on technique and the shorter ones to push your pace.

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    This 3,000m workout focuses on improving your weakest stroke through endurance training. It includes a 400m warm up, drills using fins for 50m intervals, a main set with 2x600m freestyle and 8x100m freestyle drills, and finishes with a 200m freestyle cool down. The coach tips emphasize using the longer intervals to focus on technique and the shorter ones to push your pace.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    5 views1 page

    Work and Worst

    Uploaded by

    Manuel Lr
    This 3,000m workout focuses on improving your weakest stroke through endurance training. It includes a 400m warm up, drills using fins for 50m intervals, a main set with 2x600m freestyle and 8x100m freestyle drills, and finishes with a 200m freestyle cool down. The coach tips emphasize using the longer intervals to focus on technique and the shorter ones to push your pace.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    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

    Exercise

    Reps

    Total
    Time

    Endurance

    60 Minutes

    Intermediate

    Instructions & Tips

    Warm Up

    Freestyle

    1 x 400m

    Coach Tip: The long stroke engages your whole


    body, elongating tight muscle tissue.

    Drill Set

    Stroke of Choice

    8 x 50m

    Using fins - 25 kick, 25 swim

    Main Set

    Freestyle

    2 x 600m

    Freestyle Drill

    8 x 100m

    Freestyle

    1 x 200m

    Warm Down

    Repeat the pattern: 100 easy, 100 sprint


    Coach Tip: Use the slow sets to focus on perfect
    technique, then push yourself on the following set.

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