First part of today’s practice was all about technique and building awareness of rotation, kick, and hand entry. Then we carried the focus points into a set of 200s.
WARMUP: 400 on your own
FREESTYLE ROTATION SET: 200
8 X 25 freestyle on :35…fins optional
#1-3 = 2 strokes with no breath, then 4 strokes breathing EVERY stroke (to right and left), then finish the length with no breathing
#4 = Regular freestyle, focus on equal rotation and being balanced side to side
FREESTYLE 6-BEAT KICK SET: 200
4 X 50 freestyle on 1:00…fins optional
Keep focusing on rotation, but incorporate a steady 6-beat kick into your rotation.
FREESTYLE CATCH SET: 300 + 100
4 X 75 freestyle on 1:30…fins optional
Each 75 is swum as follows:
25 with fingers spread WIDE apart
50 focus on SEARCHING with the fingers as they enter and extend forward
100 easy choice, anything but freestyle
MAIN SET: 1100
5 X 200 freestyle on sendoff/turnaround that gives 20-30 seconds rest
#1 and 2 keep it aerobic
#3 and 4 a little quicker
After #4 do 100 easy choice, anything but freestyle
#5 is your fastest effort
Choose one of the focus points from earlier in the workout. Coach should be able to guess what you’re working on as you swim the 200s.
WARMDOWN: 200 anything but freestyle