THE BARRACUDA

3,550m

Don't afraid to be fast! Increase your agility by training specific muscle groups
with this workout by coach Dave Salo.
Set

Total

60 Minutes

Advanced

Exercise

Reps

Freestyle

1 x 400m

Using Pull Buoy and Kickboard when needed - 200

swim, 100 pull, 100 kick

Freestyle &
Stroke of Choice

6 x 100m

Using a kickboard when needed - 25 free, 50 sprint

kick, 25 stroke of choice

Kick Set

Freestyle &
Stroke of Choice

8 x 75m

25 flutter kick/scull, 25 dolphin kick on your back,

25 sprint stroke of choice

Main Set

Freestyle

6 x 100m

Descend 1-3, ascend 4-6

Stroke of Choice

4 x 50m

Fast in between the flags

Stroke of Choice

6 x 25m

All out

Freestyle &
Stroke of Choice

2 x 300m

Using a snorkel - 1st 300 catch-up drill working on

body position, 2nd 300 choice of stroke with
overkick

Freestyle &
Stroke of Choice

4 x 50m

Using pull cords - 25 free, 25 stroke of choice

Easy Freestyle

1 x 200m

Warm Up

Pull Set

Warm Down

Time

Increase Speed

Instructions & Tips