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    The Finish Line

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    Manuel Lr
    This 60-minute swim workout consists of 11 exercises focused on freestyle, backstroke, breaststroke, and dryland exercises. The workout begins with a warm up of 4 x 100m freestyle drills and includes main sets of pullups, medicine ball rows, and interval training. It finishes with a 200m freestyle and incorporates techniques like varying grip positions, surface kicking, and alternating right and left arm strokes to work on technique. The goal is to break personal speed limits through a mix of swimming and dryland exercises designed by coach Coley Stickels.

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    The Finish Line

    Uploaded by

    Manuel Lr
    16 views1 page
    This 60-minute swim workout consists of 11 exercises focused on freestyle, backstroke, breaststroke, and dryland exercises. The workout begins with a warm up of 4 x 100m freestyle drills and includes main sets of pullups, medicine ball rows, and interval training. It finishes with a 200m freestyle and incorporates techniques like varying grip positions, surface kicking, and alternating right and left arm strokes to work on technique. The goal is to break personal speed limits through a mix of swimming and dryland exercises designed by coach Coley Stickels.

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    This 60-minute swim workout consists of 11 exercises focused on freestyle, backstroke, breaststroke, and dryland exercises. The workout begins with a warm up of 4 x 100m freestyle drills and includes main sets of pullups, medicine ball rows, and interval training. It finishes with a 200m freestyle and incorporates techniques like varying grip positions, surface kicking, and alternating right and left arm strokes to work on technique. The goal is to break personal speed limits through a mix of swimming and dryland exercises designed by coach Coley Stickels.

    Copyright:

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

    The Finish Line

    Uploaded by

    Manuel Lr
    This 60-minute swim workout consists of 11 exercises focused on freestyle, backstroke, breaststroke, and dryland exercises. The workout begins with a warm up of 4 x 100m freestyle drills and includes main sets of pullups, medicine ball rows, and interval training. It finishes with a 200m freestyle and incorporates techniques like varying grip positions, surface kicking, and alternating right and left arm strokes to work on technique. The goal is to break personal speed limits through a mix of swimming and dryland exercises designed by coach Coley Stickels.

    Copyright:

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

    THE FINISH LINE

    2,750m

    Break your personal speed limit with this mix of dryland exercises and
    technical drills designed by coach Coley Stickels.
    Set

    Total

    60 Minutes

    Advanced

    Exercise

    Reps

    Pull-ups

    4 x 6 reps

    2 straight legs, 2 muscle ups, 2 flip grips


    Coach Tip: Vary your grip position to activate
    different muscle groups.

    Cords

    2 x 12 reps

    Straight arm pull down, plus squat row, plus squat


    curl

    Medicine Ball
    Rows

    3 x 8 reps

    Warm Up

    Freestyle Drill

    4 x 100m

    Main Set

    Freestyle &
    Backstroke

    1 x 150m

    @ 2:05

    15m surface kick freestyle with no breath, into 10m


    fast arm backstroke

    Pull & Kick

    2 x 75m

    @ 1:05

    Pull, kick, swim

    Backstroke &
    Freestyle

    6 x 50m

    @ :35

    Repeat the pattern: 1st and 2nd 50: backstroke


    pull, 3rd 50: freestyle swim

    Backstroke

    3 x 100m

    @ 1:30

    1st 100: 75 swim, 25 kick. 2nd 100: 50 swim, 50


    kick. 3rd 100: 25 swim, 75 kick

    Freestyle

    8 x 25m

    @ :30

    Repeat the pattern: 3 full strokes, 3 right arm, 3 full


    strokes, 3 left arm

    10

    Backstroke,
    Breaststroke &
    Freestyle

    9 x 50m

    @ :45

    Repeat the pattern: 1st 50: 25 backstroke, 25


    breaststroke. 2nd 50: 25 backstroke, 25 freestyle.
    3rd 50: backstroke

    11

    Freestyle

    1 x 200m

    Dryland

    x2

    Second Set

    Warm Down

    Time

    Increase Speed

    Instructions & Tips

    100 swim, 100 swim, 100 pull with Pull Buoy, 100
    kick with Kickboard, 100 swim

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