SOTW Basic Skills to Start the New Year

WARMUP:  400 (or 10 minutes) on your own

WARMUP SET:  200
8 X 25 freestyle
Odd 25s;  Push off in tight streamline and do NOTHING (no dolphins or flutter kicks) until you rise to the surface.  After you pop up, continue to hold streamline for a second, then swim freestyle to finish the length
Even 25s:  Freestyle, but with an excellent pushoff and excellent, “championship” finish (eyes down, arm extended, fingertip touch)

MAIN SET: 1600
3 X 50 freestyle; focus = tight streamline on every pushoff, championship finish

2 X 100 freestyle; focus = tight streamlines and championship finishes; descend 1-2

1 X 200 freestyle; negative split; work your streamlines and the finish

1 X 50 easy recovery

3 X 50 freestyle; focus = keep one goggle in water during the breath

2 X 100 freestyle; focus = keep one goggle in water during the breath; descend 1-2

1 X 200 freestyle; negative split; work your one-goggle breathing

1 X 50 easy recovery

3 X 50 freestyle; take a consistent number of underwater dolphins after each pushoff

2 X 100 freestyle; hold onto your dolphin count from the 50s; descend 1-2

1 X 200 freestyle; negative split; hold onto your dolphin count for as many lengths as possible

WARMDOWN:  100-200 easy