THE FINISH LINE

1,625m

Break your personal speed limit with this mix of dryland exercises and
technical drills designed by coach Coley Stickels.
Set

Total

30 Minutes

Intermediate

Exercise

Reps

Pull-ups

2 x 4 reps

Coach Tip: Vary your grip position to activate

different muscle groups.

Medicine Ball
Slams

2 x 8 reps

Plus backwards lunge

Bicep Flicks

2 x 10 reps

Against a wall or with a medicine ball

Warm Up

Freestyle Drill

4 x 100m

100 swim, 100 pull with Pull Buoy, 100 kick with
Kickboard

Main Set

Backstroke &
Freestyle

4 x 25m

@ :30

Fast backstroke into freestyle with a flip turn in the

middle

Backstroke Drill

2 x 75m

@ 1:15

25 double arm drill, 25 underwater kick, 25 2 right

arm, 2 left arm, 2 double arm

Pull Drill

1 x 150m

@ 2:15

15m no breath freestyle into 10m fast tempo

backstroke

Backstroke

2 x 100m

@ 1:30

25 kick, 50 swim, 25 kick

Kick &
Backstroke

1 x 25m

@ 3:00

25 underwater kick, 50 backstroke swim

10

Freestyle

1 x 200m

Dryland

x2

Second Set

Warm Down

Time

Increase Speed

Instructions & Tips