Position-11 Freestyle

WARMUP: 400 (or 10 minutes) on your own

WARMUP SET: 200
• Practice one-hand arm-collapse approach in the shallow end.
• 2 X 50 free with sideways open turn; turn to the side you use when doing a breaststroke turn
• 2 X 50 free with two-handed open turn
Focus: Spin to the side and keep head low to the water

MAIN SET: 1650-1950
Each short set offers opportunities to practice your open-turn technique!

Three rounds:
• 40 yards fly or breast + 10y fast free on 1:00
• 30 yards fly or breast + 10y fast free on 1:00
• 25 free + one-hand open turn + 25 free on 1:00

Easy 50 recovery

Three rounds:
• 1 swim or pull on 2:20; descend time by round
• 1 X 50 (25 Fly + 25 Back) on 1:10
• 1 X 50 (25 Breast + 25 Free) on 1:10
• 1 swim, pull or kick on 2:20; alternate 25 moderate pace and 25 up tempo
• 1 X 50 (25 Fly + 25 Back) on 1:10
• 1 X 50 (25 Breast + 25 Free) on 1:10

WARMDOWN: 100-200 easy