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  • Surf and Turfqwe

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    Manuel Lr
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    This 60-minute workout by coach Coley Stickels includes a warm up, main set, and cool down. The warm up consists of bodyweight exercises and a 500m freestyle swim with kicking variations. The main set has intervals of 100m, 75m, and 50m freestyle swims with drills, kicking, and different pacing. It finishes with 4x50m and 1x200m freestyle swims at 80% effort using a targeted stroke count. The goal is to build endurance through a combination of dryland and long-distance swimming.

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    This 60-minute workout by coach Coley Stickels includes a warm up, main set, and cool down. The warm up consists of bodyweight exercises and a 500m freestyle swim with kicking variations. The main set has intervals of 100m, 75m, and 50m freestyle swims with drills, kicking, and different pacing. It finishes with 4x50m and 1x200m freestyle swims at 80% effort using a targeted stroke count. The goal is to build endurance through a combination of dryland and long-distance swimming.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    3 views1 page

    Surf and Turfqwe

    Uploaded by

    Manuel Lr
    This 60-minute workout by coach Coley Stickels includes a warm up, main set, and cool down. The warm up consists of bodyweight exercises and a 500m freestyle swim with kicking variations. The main set has intervals of 100m, 75m, and 50m freestyle swims with drills, kicking, and different pacing. It finishes with 4x50m and 1x200m freestyle swims at 80% effort using a targeted stroke count. The goal is to build endurance through a combination of dryland and long-distance swimming.

    Copyright:

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

    SURF AND TURF

    3,500m

    Test your stamina and build your endurance using dryland warm ups and long
    swims with this workout by coach Coley Stickels.
    Set

    Total

    60 Minutes

    Advanced

    Exercise

    Reps

    Push-ups

    3 x 8 reps

    Alternate knee-to-chest

    Dips

    3 x 8 reps

    Bring both knees to chest after each repetition

    Medicine Ball

    3 x 3 reps

    Push-up onto medicine ball, 2 squat jumps with


    ball, 2 chest throws with ball

    Warm Up

    Easy Freestyle

    1 x 500m

    Every 4th 25, kick on your back

    Main Set

    Freestyle &
    Backstroke

    4 x 100m

    @ 1:30

    Pull 50 freestyle with Pull Buoy, then 50 backstroke

    Kick & Drill

    4 x 75m

    @ 1:10

    25 kick with Kickboard, 25 drill, 25 swim

    Freestyle

    2 x 50m

    @ :50

    Breathe every stroke to strong side with focus on


    hard kicking

    Freestyle

    4 x 25m

    @ :25

    First half head up, second half regular swim

    Freestyle

    4 x 75m

    @ 1:15

    1st and 3rd 25 at 80% effort, middle 25 at 50%


    Coach Tip: Use this exercise to establish a stroke
    count

    10

    Freestyle

    4 x 50m

    @ :50

    80% effort, using stroke count from previous


    exercise

    11

    Freestyle

    1 x 200m

    Dryland

    x2

    Second Set

    Time

    Endurance

    Instructions & Tips

    x2

    Warm Down

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