SURF AND TURF

2,200m

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

Total

30 Minutes

Intermediate

Exercise

Reps

Push-ups

3 x 6 reps

Alternate knee-to-chest

Dips

3 x 5 reps

Bring both knees to chest after each repetition

Medicine Ball

2 x 2 reps

Push-up onto medicine ball, 2 squat jumps with

ball, 2 chest throws with ball

Warm Up

Easy Freestyle

1 x 200m

Every 4th 25, kick on your back

Main Set

Freestyle &
Backstroke

3 x 100m

@ 1:30

Using pull buoy and paddles - pull 50 freestyle

focusing on your upper body, then 50 backstroke

Kick & Drill

2 x 75m

@ 1:10

25 kick with Kickboard, 25 drill, 25 swim

Freestyle

1 x 50m

@ :50

Breathe every stroke to strong side with focus on

hard kicking

Freestyle

2 x 25m

@ :30

First half head up, second half regular swim

Freestyle

2 x 75m

@ 1:10

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

effort
Coach Tip: Use this exercise to establish a stroke
count.

10

Freestyle

4 x 50m

@ 1:00

80% effort, using stroke count from previous

exercise

11

Freestyle

1 x 200m

Dryland

x2

Second Set

Time

Endurance

Instructions & Tips

x2

Warm Down