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  • Pool Forward

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    Manuel Lr
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    This 30 minute intermediate workout aims to increase speed through drills using paddles and a kickboard. The main set consists of 8 repetitions each of 75 meter freestyle drills and 50 meter freestyle swims, with descending intervals from 1-4 and 4-8. The workout finishes with an easy 300 meter freestyle swim.

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    This 30 minute intermediate workout aims to increase speed through drills using paddles and a kickboard. The main set consists of 8 repetitions each of 75 meter freestyle drills and 50 meter freestyle swims, with descending intervals from 1-4 and 4-8. The workout finishes with an easy 300 meter freestyle swim.

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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
    10 views1 page

    Pool Forward

    Uploaded by

    Manuel Lr
    This 30 minute intermediate workout aims to increase speed through drills using paddles and a kickboard. The main set consists of 8 repetitions each of 75 meter freestyle drills and 50 meter freestyle swims, with descending intervals from 1-4 and 4-8. The workout finishes with an easy 300 meter freestyle swim.

    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

    1,900m

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

    Warm Up

    Main Set

    Warm Down

    Total
    Time

    Increase Speed

    30 Minutes

    Intermediate

    Exercise

    Reps

    Instructions & Tips

    Freestyle

    1 x 300m

    Freestyle Drill

    1 x 200m

    @ 3:30

    Repeat the pattern: 50 drill, 50 swim

    Freestyle Kick

    1 x 100m

    @ 1:50

    Using a kickboard - Repeat the pattern: 50 kick, 50


    swim

    Freestyle Drill

    8 x 75m

    @ 1:00

    25 kick, 25 drill, 25 swim

    Swim

    8 x 50m

    @ 1:00

    Descend 1-4, 4-8

    Easy Freestyle

    1 x 300m

    Coach Tip: Use the Warm Ups to loosen your body


    up and prepare for your workout.

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