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  • Overdrive Copia 6

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    Manuel Lr
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    This 1,700m workout from coach Tony Batis focuses on building speed over 30 minutes. It includes a 400m warm up, followed by intervals of 400m freestyle drill, 300m individual medley switching strokes every 25m, 200m of a stroke of choice alternating fast and easy every 50m, and 4 x 50m freestyle building each 50. The workout finishes with a 200m easy freestyle cooldown. The goal is to increase speed throughout the session using a variety of drills and strokes.

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    This 1,700m workout from coach Tony Batis focuses on building speed over 30 minutes. It includes a 400m warm up, followed by intervals of 400m freestyle drill, 300m individual medley switching strokes every 25m, 200m of a stroke of choice alternating fast and easy every 50m, and 4 x 50m freestyle building each 50. The workout finishes with a 200m easy freestyle cooldown. The goal is to increase speed throughout the session using a variety of drills and strokes.

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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
    11 views1 page

    Overdrive Copia 6

    Uploaded by

    Manuel Lr
    This 1,700m workout from coach Tony Batis focuses on building speed over 30 minutes. It includes a 400m warm up, followed by intervals of 400m freestyle drill, 300m individual medley switching strokes every 25m, 200m of a stroke of choice alternating fast and easy every 50m, and 4 x 50m freestyle building each 50. The workout finishes with a 200m easy freestyle cooldown. The goal is to increase speed throughout the session using a variety of drills and strokes.

    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

    1,700m

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

    Exercise

    Reps

    Total
    Time

    Increase Speed

    30 Minutes

    Intermediate

    Instructions & Tips

    Warm Up

    Freestyle

    1 x 400m

    Main Set

    Freestyle Drill

    1 x 400m

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


    100 drill, 100 kick

    Individual
    Medley

    1 x 300m

    Switch stroke every 25

    Stroke of Choice

    1 x 200m

    Alternate between fast and easy every 50

    Freestyle

    4 x 50m

    Build each 50

    Easy Freestyle

    1 x 200m

    Warm Down

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