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  • Core Builder Copia 7s

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    Manuel Lr
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    This 1,400m swim workout focuses on strengthening the core with pull and kick exercises. It consists of a warm up, main set, and warm down. The main set includes 6 exercises - freestyle, freestyle kick with a kickboard, freestyle pull with a pull buoy, 3 x 100m freestyle, 2 x 75m freestyle kick, and a 50m freestyle sprint - to work the core through different pulling and kicking motions in freestyle.

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    This 1,400m swim workout focuses on strengthening the core with pull and kick exercises. It consists of a warm up, main set, and warm down. The main set includes 6 exercises - freestyle, freestyle kick with a kickboard, freestyle pull with a pull buoy, 3 x 100m freestyle, 2 x 75m freestyle kick, and a 50m freestyle sprint - to work the core through different pulling and kicking motions in freestyle.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    6 views1 page

    Core Builder Copia 7s

    Uploaded by

    Manuel Lr
    This 1,400m swim workout focuses on strengthening the core with pull and kick exercises. It consists of a warm up, main set, and warm down. The main set includes 6 exercises - freestyle, freestyle kick with a kickboard, freestyle pull with a pull buoy, 3 x 100m freestyle, 2 x 75m freestyle kick, and a 50m freestyle sprint - to work the core through different pulling and kicking motions in freestyle.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    CORE BUILDER

    1,400m

    Strengthen your core with pull and kick exercises built by coach Richard
    Shouldberg.
    Set

    Warm Up

    Main Set

    Warm Down

    Total
    Time

    Endurance

    30 Minutes

    Beginner

    Exercise

    Reps

    Instructions & Tips

    Freestyle

    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 Kick

    1 x 200m

    Using a kickboard - flutter kick

    Freestyle Pull

    1 x 200m

    Using a pull buoy - freestyle pull

    Freestyle

    3 x 100m

    @ 2:00

    Freestyle Kick

    2 x 75m

    @ 2:00

    Using a kickboard - flutter kick

    Freestyle Sprint

    1 x 50m

    @ 1:00

    All out sprint

    Easy Freestyle

    1 x 200m

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