CARDIO PLUNGE

4,700m

Keep your pulse racing with drills designed by coach Teri McKeever to further
improve your best stroke.
Set

Total

90 Minutes

Advanced

Exercise

Reps

Freestyle

1 x 300m

Freestyle Drill

1 x 300m

Freestyle Drill

5 x 50m

@ 3:00

Underwater kick going down as far as you can, all

out sprint coming back

Freestyle Pull

2 x 300m

@ 10:00

Work on perfect stroke

Individual
Medley

4 x 125m

@ 3:00

Double up on your weak stroke

Individual
Medley

3 x 75m

@ 2:00

25 best stroke, 50 worst stroke

Individual
Medley

3 x 25m

@ :45

1/2 underwater, 1/2 best stroke

Kick Set

Kick

10 x 50m

@ 1:30

Odds freestyle, evens choice kick

Warm Down

Easy Freestyle

1 x 300m

Warm Up

Main Set

Time

Burn Calories

100 kick, 100 drill, 100 swim

x2

Second Set
x2

Instructions & Tips