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*

Wednesday, April 15

A:
400 warm up
8x75 @ 1:20 (kick/drill/swim by 25)
9x50...3 @ :55, 3 @ :50, 3 @ :45 (descend 1-3, 4-6, 7-9)
50 easy
main set:
4x600 broken...
(200 pull @ 2:50
150 build @ 2:05
100 fast @ 1:30
50 Dive & Sprint!
100 easy recovery)
300 w/ fins (50 kick/50 swim)
8x25 w/fins @ :45 (kick underwater, no breath!)
200 cool down
*4600 Total*

B:
400 warm up
6x75 @ 1:30 (kick/drill/swim by 25)
6x50 @ :60 (descend 1-3, 4-6)
main set:
3x600 broken...
(200 pull @ 4:00
150 build @ 3:00
100 fast @ 2:00
50 Dive & Sprint!
100 easy recovery)
200 cool down
*3200 Total*

C:
300 warm up
4x75 w/:30 rest (kick/drill/swim by 25)
6x50 w/ :30 rest (descend time 1-3, 4-6)
main set:
200 pull w/ :20 rest
150 build w/ :30 rest
100 fast w/ :60 rest
50 Dive & Sprint!
100 easy recovery
400 w/ fins (50 kick/50 swim)
100 cool down
*2000 Total*

Monday, April 13

**Long Course Meters**

A:
900 warm up (3x: 200 swim, 50 kick, 50 drill)
9x100 swim (3x: 1 @ 1:40, 1 @ 1:35, 1 @ 1:30)
6x150 pull @ 2:15
main set:
5x200 swim @ 3:05
(#1: 50 fast, 150 smooth; #2: 50 smooth, 50 fast, 100 smooth; #3: 100 smooth, 50 fast, 50 smooth; #4: 150 smooth, 50 fast; #5: all FAST!)
100 easy
8x50 @ :60 (odds: head up/sighting; evens: 25 sprint, 25 easy)
200 cool down
*4400 Total*

B:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
6x100 swim @ 2:00
4x150 pull @ 3:00
main set:
4x200 swim @ 4:00
(#1: 50 fast, 150 smooth; #2: 50 smooth, 50 fast, 100 smooth; #3: 100 smooth, 50 fast, 50 smooth; #4: 150 smooth, 50 fast)
100 easy
4x50 @ :60 (odds: head up/sighting; evens: 25 sprint, 25 easy)
200 cool down
*3100 Total*

C:
400 warm up (200 swim, 100 kick, 100 drill)
5x100 swim @ 3:00
4x100 pull w/ :60 rest
main set:
5x100 swim @ 3:00
#1: 25 fast, 75 smooth; #2: 25 smooth, 25 fast, 50 smooth; #3: 50 smooth, 25 fast, 25 smooth; #4: 75 smooth, 25 fast; #5 all FAST!)
100 cool down
*1900 Total*