THE FINISH LINE

4,000m

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

Total

90 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 200m

Main Set

Freestyle &
Backstroke

2 x 150m

@ 2:05

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

fast arm backstroke

Pull & Kick

4 x 75m

@ 1:05

Pull with Pull Buoy, kick, swim

Pull & Swim

6 x 50m

@ :35

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

with Pull Buoy, 3rd 50: freestyle swim

Backstroke

4 x 100m

@ 1:30

1st 100: 75 swim, 25 kick, 2nd and 3rd 100: 50

swim, 50 kick with Fins, 4th 100: 25m swim, 75m
kick

Freestyle

6 x 25m

@ :30

Repeat the pattern: 3 full strokes, 3 right afrm, 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 400m

Dryland

x2

Second Set

Warm Down

Time

Increase Speed

Instructions & Tips

200 swim, 200 kick with Kickboard, 200 pull with

Pull Buoy, 200 swim