A little technique work to start the week right, with inspiration from Go Swim Freestyle with Jason Lezak.
Prior to starting the first set, we watched a single chapter ("Connect the Catch to the Core") from Jason Lezak’s video. The chapter shows how Jason executes an amazing single-arm freestyle, with equal rotation to each side, and shows how he connects his hand (the catch) to his hip rotation (core).
WARMUP: 600 on your own
DRILL/SWIM SET: 550
4 X 25 with fins. Single-Arm Freestyle with non-working arm at your side. Focus on rotating and connecting your catch to your hip rotation.
4 X 50 freestyle pull, connecting catch to core
3 X 50 with fins, connecting catch to core
2 X 50 no equipment, connecting catch to core
FOCUS FIN SET: 600
3 X 200 with fins, alternating 25 dolphin kick on your back with 25 freestyle, working your choice of ONE focus point. (Examples of focus points: keep 1 goggle in the water during the breath, connect your catch to your core rotation, 6-beat kick, EVF, hide your head.) Within each 200, each 25 of freestyle should be faster than the previous length. As an added challenge, descend your overall 200 times 1-3.
FIST/SWIM SET: 500
Fins or pull buoy are recommended.
4 X 25 with fists closed; focus on connecting catch to core (now you’re catching with the forearm)
1 X 200 with fists closed; focus on catch to core
1 X 200 with "regular" hands; focus on catch to core
SCRIMMAGE SET: 100
4 X 25 ALL OUT with fins on :45
Swim two abreast in each lane. If there is a second heat of swimmers, they should go ten seconds behind first heat. This is RACING. Even though you’re going really fast, try to incorporate the technique you’ve been working on during practice — connecting the hand to the hip. As each hand enters the water, send it forward and rotate to set up the hip, then connect hand and hip as you pull. Make all of that happen quickly!