Friday, April 17

First, I would like to share a good video with 5 Freestyle Technique Drills. I am not affiliated with this video, but I do like all the drills that are demonstrated and think it gives a good idea what you should be focusing on during each drill.

A:
400 swim warm up
300 pull (buoy only)
200 kick
100 IM drill
12x50 @ :55 drill (2 as fist drill, 2 as catch-up, 2 as finger-tip drag, 2 as 6/3/6 drill, 2 as reverse catch-up/stop at thigh, 2 as your choice drill)
4x100 swim @ 1:40 (count # of strokes on lap 1, descend stroke count by at least one stroke on each of the next 3 laps)
8x75 @ 1:15 (kick/drill/swim by 25, IM order)
4x100 IM @ 1:45
6x100 pull @ 1:25
8x50 w/band @ :55
4x125 w/fins @ 2:00 (kick/swim/kick/swim/kick by 25)
4x50 w/ fins @ :60 (ALL OUT SPRINT kick)
200 cool down
*4900 Total*

B:
400 swim warm up
300 pull (buoy only)
200 kick
100 drill
12x50 @ 1:10 drill (2 as fist drill, 2 as catch-up, 2 as finger-tip drag, 2 as 6/3/6 drill, 2 as reverse catch-up/stop at thigh, 2 as your choice drill)
4x100 swim @ 2:00 (count # of strokes on lap 1, descend stroke count by at least one stroke on each of the next 3 laps)
8x75 @ 1:45 (kick/drill/swim by 25)
6x100 pull @ 1:50
*3200 Total*

C:
300 swim warm up
300 pull (buoy only)
100 kick
100 drill
10x50 w/ :20 rest (2 as fist drill, 2 as catch-up, 2 as finger-tip drag, 2 as 6/3/6 drill, 2 as reverse catch-up/stop at thigh)
3x100 swim w/ :30 rest (count # of strokes on lap 1, descend stroke count by at least one stroke on each of the next 3 laps)
6x75 w/ :20 (kick/drill/swim by 25)
3x100 pull w/ :30 rest
100 cool down
*2400 Total*

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