Warm up
see pre-set
Skills & drills
Dryland 1 (Strength)
This is a strength workout for the shoulders, chest, triceps and some legwork as well. Get your body strong and fit. Workout on your own pace, and our coaches explain the advanced version and easier version of each exercise. This workout is about strength and control, so take your time to do it right.
The workout is 6 rounds, but if you are advanced you can increase the amount of rounds.
Workout
6 rounds of:
5 Controlled Push Ups
5 Supermans
5 Right / 5 Left Split Squats (4 seconds down, 4 seconds hold, explode up) (Lunges).
Coach tips
COACH TIP
Rotating the body in freestyle is important to generate more power, it makes the breathing easier and improves the balance. To rotate the whole body, you need some core strength and core stability. Need some core strength? Dryland training is the answer!
Pre set
2 ROUNDS
distance: 1200
| stroke | pace | rest | |
|---|---|---|---|
| 4 x 50M | Choice | Easy | 20s |
| 4 x 50M | Freestyle-pull | Easy | 20s |
| 4 x 50M | Drill | Easy | 20s |
| 25 Freestyle (straight arm recovery) + 25 Freestyle (normal recovery) | |||
| rest after round: 0s | |||
Main set
3 ROUNDS
distance: 1500
| stroke | pace | rest | |
|---|---|---|---|
| 3 x 100M | Freestyle | Easy | 20s |
| First 25 with a straight arm recovery | |||
| 4 x 50M | Freestyle-pull | Easy | 20s |
| see instruction | |||
| rest after round: 30s | |||