> Position-11 Freestyle | GoSwim TV

Position-11 Freestyle

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 200
4 X 50 (or 75) choice on 1:10

MAIN SET: 2100
Three rounds of the following:

4 X 50 on 1:10 (25 Position-11 freestyle + 25 looong freestyle and count your strokes)

1 X 100 FRIM on 2:00
(FRIM = IM, substituting freestyle for butterfly) On freestyle lengths, hold your looong stroke count.

2 X 75 on 1:30 (25 P-11 freestyle + 25 fingertip-drag freestyle + 25 (or 50) smooth freestyle

1 X 100 FRIM on 2:00 as before (on freestyle lengths, hold your looong stroke count)

4 X 25 Free on :35
Odd 25s: Position-11 freestyle
Evens 25s: Build freestyle but maintain long strokes

1 X 50 EZ

WARMDOWN: 200-300 freestyle pull