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    Manuel Lr
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    This 90-minute swim workout consists of a warm up, main set, and warm down. The main set focuses on improving speed through drills using paddles and a kickboard, with exercises including freestyle, kick, and stroke drills over distances from 50 to 400 meters. The coach tips emphasize using the warm up to prepare the body and focusing on technique during portions of the 100-meter and 50-meter swims.

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    This 90-minute swim workout consists of a warm up, main set, and warm down. The main set focuses on improving speed through drills using paddles and a kickboard, with exercises including freestyle, kick, and stroke drills over distances from 50 to 400 meters. The coach tips emphasize using the warm up to prepare the body and focusing on technique during portions of the 100-meter and 50-meter swims.

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    © All Rights Reserved
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    7 views1 page

    Pull Forward Copia 3

    Uploaded by

    Manuel Lr
    This 90-minute swim workout consists of a warm up, main set, and warm down. The main set focuses on improving speed through drills using paddles and a kickboard, with exercises including freestyle, kick, and stroke drills over distances from 50 to 400 meters. The coach tips emphasize using the warm up to prepare the body and focusing on technique during portions of the 100-meter and 50-meter swims.

    Copyright:

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

    PULL FORWARD

    4,300m

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

    Warm Up

    Main Set

    Total

    Increase Speed

    90 Minutes

    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 stroke of choice

    Freestyle Drill

    2 x 125m

    @ 2:00

    Repeat the pattern: 25 drill, 50 swim

    Freestyle

    3 x 100m

    @ 1:30

    75 focusing on technique, 25 fast

    Freestyle

    4 x 50m

    @ :45

    25 fast, 25 easy

    Easy Freestyle

    1 x 300m

    x4

    Warm Down

    Advanced

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