THE HEART THROB

3,250m

Get your heart racing with this powerful mix of dryland exercises and training
your favorite stroke in this workout by coach Dave Salo.
Set

Warm Up

Exercise Set

Pull Set

Scull Set

Time

Burn Calories

60 Minutes

Advanced

Exercise

Reps

Stroke of Choice

1 x 300m

Stroke of Choice

1 x 300m

Using a kickboard - kick your stroke of choice

Stroke of Choice

1 x 300m

Using a pull buoy - pull your stroke of choice

Squats &
Freestyle Kick

1 x 500m

Using a kickboard when needed - 50 squats on

dryland, 500 flutter kick

Push-ups &
Freestyle Pull

1 x 500m

Using a pull buoy when needed - 50 push-ups on

dryland, 500 pull

Burpees &
Freestyle

1 x 500m

50 burpees on dryland, 500 swim

Freestyle

2 x 100m

Using paddles - repeat the pattern: 5 strokes fast, 5

strokes easy

Freestyle

1 x 50m

Using paddles - 20m no breath, 10 sec vertical

kick, sprint back no breath

Freestyle &
Stroke of Choice

4 x 50m

25 scull, 25 stroke of choice sprint no breath

10

Freestyle

0 x 200m

x3

Warm Down

Total

Instructions & Tips