Warm-Up 2 (All warm-ups can be found here)
Pre-Set (400)
- 400 Swim @ 6:00 as follows:
- 100 FR
- 50 Flutter kick belly down no board and arms extended over your head
- 100 BA
- 50 Flutter kick on your back arms extended over your head
- 100 Choice
Main Set (2500)
- 400 FR @ 6:00
- 6 x 50 FR DPS @ 1:00 – DPS: Distance per stroke. (see below details)
- 400 FR @ 6:00
- 6 x 50 BA DPS @ 1:00
- 400 FR @ 6:00
- 6 x 50 BR @ 1:15 – 2 Kicks 1 stroke (2 kicks with extended arms, then stroke)
- 400 FR @ 6:00
Cool Down. Easy 200. Heart rate all the way down.
Triathletes. Nothing to change.
What is DPS?: Distance per stroke. Count your strokes per lap. Ideally, you want to stay under 16 or 17 strokes (Good technique swimmers stay under 14). This is a great drill to become a more efficient swimmer.
For Freestyle, the trick is to be fully mentally aware of your hand entering the water with the tip of your fingers first and arm fully extended at shoulder width. The stroke ends with your arm fully extended back, then start the recovery phase.
For Backstroke, the trick is to be fully mentally aware of your hand entering the water pinky first and arm fully extended at shoulder width. After the hand enters the water, think about where your hips are. If they’re flat on the water, chances are your shoulders will be, too, which means reaching back. Roll the opposite hip of the stroking arm towards the sky. Your shoulders will follow and you’ll get a better catch. Think about grabbing an armful of water and throwing it to your feet.
If you want more details about how to improve technique, let me know.
