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  • Race Yourself

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    Manuel Lr
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    This workout consists of a 60 minute session with a warm up, main set, and warm down to improve racing speed. The warm up includes one 300m freestyle swim, one 300m freestyle kick with kickboard, and one 200m freestyle pull with pull buoy. The main set has eight 50m and eight 75m freestyle swims with kicking drills. The workout finishes with two 400m freestyle swims for the warm down.

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    This workout consists of a 60 minute session with a warm up, main set, and warm down to improve racing speed. The warm up includes one 300m freestyle swim, one 300m freestyle kick with kickboard, and one 200m freestyle pull with pull buoy. The main set has eight 50m and eight 75m freestyle swims with kicking drills. The workout finishes with two 400m freestyle swims for the warm down.

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    © All Rights Reserved
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    14 views1 page

    Race Yourself

    Uploaded by

    Manuel Lr
    This workout consists of a 60 minute session with a warm up, main set, and warm down to improve racing speed. The warm up includes one 300m freestyle swim, one 300m freestyle kick with kickboard, and one 200m freestyle pull with pull buoy. The main set has eight 50m and eight 75m freestyle swims with kicking drills. The workout finishes with two 400m freestyle swims for the warm down.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    RACE YOURSELF

    3,000m

    Get yourself into racing speed by adding coach Dave Salo's mix of dryland
    exercises and drills.
    Set

    Warm Up

    Total
    Time

    Increase Speed

    60 Minutes

    Intermediate

    Exercise

    Reps

    Instructions & Tips

    Freestyle

    1 x 300m

    Freestyle Kick

    1 x 300m

    Using a kickboard - focus on your kicks

    Freestyle Pull

    1 x 200m

    Using a pull buoy - focus on your stroke

    Freestyle

    8 x 50m

    Kick twice as fast as normal

    Freestyle

    8 x 75m

    Overkick 2-3 times between strokes

    Freestyle

    1 x 400m

    x2

    Main Set

    Warm Down

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