PULL FORWARD

3,325m

Improve your speed with drills using paddles and a kickboard in this workout
by coach Kate Lundsten.
Set

Total

Increase Speed

60 Minutes

Advanced

Exercise

Reps

Time

Instructions & Tips

Freestyle

1 x 400m

@ 6:00

Coach Tip: Use the Warm Ups to loosen your body

up and prepare for your workout.

Freestyle Kick

1 x 300m

@ 5:00

Flutter kick with Kickboard

Stroke of Choice

1 x 200m

@ 3:00

Kick of Choice

1 x 100m

@ 1:50

Flutter kick with Kickboard, your choice of stroke

Freestyle Pull

7 x 50m

@ 1:00

Using paddles
Coach Tip: Focus on keeping your elbows high

Freestyle

3 x 150m

@ 2:00

Fast in between the flags

Freestyle

1 x 175m

@ 2:00

Sprint
Coach Tip: Finish under your fastest 200 time

Freestyle

1 x 75m

@ 1:00

1st and 2nd 25: no breath

Easy Freestyle

1 x 75m

Kick Set

10

Freestyle &
Stroke of Choice

10 x 100m

@ 2:00

Alternate each 100: odds freestyle, evens stroke

kick using a kickboard

Warm Down

11

Freestyle

1 x 200m

Warm Up

Main Set