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    Manuel Lr
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    This 3,100m workout from coach Tony Batis focuses on building speed over 60 minutes. It includes a 300m warm up, main set of drills, swimming and individual medley, with 8 repetitions of 150m and 50m intervals to push the pace every other length. The workout finishes with a 300m cool down to increase speed and end in racing mode.

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    Overdrive Copia

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    This 3,100m workout from coach Tony Batis focuses on building speed over 60 minutes. It includes a 300m warm up, main set of drills, swimming and individual medley, with 8 repetitions of 150m and 50m intervals to push the pace every other length. The workout finishes with a 300m cool down to increase speed and end in racing mode.

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

    Overdrive

    Uploaded by

    Manuel Lr
    This 3,100m workout from coach Tony Batis focuses on building speed over 60 minutes. It includes a 300m warm up, main set of drills, swimming and individual medley, with 8 repetitions of 150m and 50m intervals to push the pace every other length. The workout finishes with a 300m cool down to increase speed and end in racing mode.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    OVERDRIVE

    3,100m

    Up the tempo and get into racing mode with coach Tony Batis' workout built for
    speed.
    Set

    Exercise

    Reps

    Total
    Time

    Increase Speed

    60 Minutes

    Advanced

    Instructions & Tips

    Warm Up

    Freestyle

    1 x 300m

    Main Set

    Freestyle Drill

    2 x 300m

    Using a kickboard as needed - 100 kick, 100 swim,


    100 drill

    Freestyle

    1 x 300m

    Alternate each 50 between build and swim

    Stroke of Choice

    8 x 150m

    Push yourself every 2nd 50

    Individual
    Medley

    8 x 50m

    Alternate between fast kicking and easy swim in IM


    order

    Easy Freestyle

    1 x 300m

    Warm Down

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