This week’s set is for beginning swimmers (and for advanced swimmers who need to hit REFRESH on their technique page). If you are a goswimtv.com subscriber, you can link to video of great swimmers demonstrating the techniques.
MAIN SET #1: 1000
Swim 20 X 50 freestyle using the following focus points. (Do 2 X 50 of each focus point.) It’s OK to wear fins for some or all of this. There are no sendoffs. If you’re lucky enough to have a coach on deck, have him/her critique you on ONE focus point at a time. E.g., if you’re focusing on keeping one goggle in the water during the breath, they should critique you on just the goggle…and not on your kick.
#1: Keep your head low (look more at the bottom than at the wall, and lean in on your sternum).
#2: Keep one goggle in the water as you breathe (look to the rear as you breathe).
#3: Keep the lead arm extended and near the surface even when you take a breath.
#4: Extend front to back with your arms on every stroke.
#5: Swim as quietly as you can (listen to yourself, and minimize the splash/noise from your kick, hand entry, hand exit, and breathing).
#6: Take a break and swim 2 X 50 backstroke.
#7: Swim straight down the black line and try to breathe every 6 strokes. Minimize excess head movement and excess up-and-down motion.
#8: Keep your head low (it’s so important, it’s worth another 2 X 50 🙂
#9: Maintain a nice, steady kick. If you can make it a 6-beat kick, that’s the best.
#10: Swim straight down the black line. Count your strokes per length.
MAIN SET #2: 500
Take your average stroke count from #10 in the last set and call it "N."
Now do the following set:
Four times through the following (12 X 25 total):
1 X 25 @ N minus 2 strokes
1 X 25 @ N minus 1 stroke
1 X 25 @ N
4 X 50, taking N minus 2 on the first length and N minus 1 on the second length.